Days
Duration Intensity
Mon
30 min.
Wed
30 min.
Fri
30 min.
Days
Duration Intensity
Mon
35 min.
Wed
35 min.
Fri
35 min.
Cool-down approximately five minutes Wind down training with low resistance and a
WEEK 5 + 6
Beginner
Moderate speed, low
resistance
Moderate speed, low
resistance
Moderate speed, low
resistance
WEEK 7 + 8
Beginner
Vary speed, low resistance 45 min.
Vary speed, low resistance 45 min.
Vary speed, low resistance 45 min.
Duration
Intensity
40 min.
Vary speed, low resistance
40 min.
Vary speed, low resistance
40 min.
Vary speed, low resistance
Duration Intensity
Vary speed, increase
resistance
Vary speed, increase
resistance
Vary speed, increase
resistance
calm speed. Softly calm down the organism.
Advanced
Advanced
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