Improve Fitness

Jing Hu: My Goal & Endurance

My Rockport VO2 Max 40

My Rockport Fitness Lvl Excellent

94 Zone 1 Very Light/Healthy burn more fat and recovery

burn more fat

112 Zone 2 Light/Fitness Heart Rate from calorie expenditure

131 Zone 3 Moderate/Aerobic improve endurance

My Target
Heart Rate
improve VO2 Max or
150 Zone 4 Hard/Anaerobic overall CardioRespiratory Fitness

improve VO2 Max or

168 Zone 5 Max/Red-Line overall CardioRespiratory Fitness

F (Freq.) I (Intensity) T (Time) T (Type) Progression:

-
Monday Zone 0/1 60 min Exercise None or a light walk Rest Day

Zone 1 10 min Warm-Up Stretch

Aerobic/Weight: Circuit Training

Tuesday Zone 3 30 min (@ 1min per station) Exercise Improve
15 weight station and Step Station
 Tuesday

Zone 1 5min Cool-Down Station Bike

Zone 1 10 min Warm-Up Stretch

Wednesday Zone 1 60 min - Exercise Aerobic/Weight: Circuit Training Recovery

2x 30 min (@ 1min per station) 15 weight station and stationary bike

Zone 1 5min Cool-Down Station Bike

Zone 2 10 min Warm-Up Stretch
Week 1

Aerobic/Weight: Circuit Training

Thursday Zone 4 30 min (@ 1min per station) Exercise Overload
15 weight station and stationary bike

Zone 2 5min Cool-Down Station Bike

Zone 1 10 min Warm-Up Stretch
Friday Zone 1 60 min Exercise Walk in the Park Recovery
Zone 1 5min Cool-Down Station Bike
Zone 1 10 min Warm-Up Stretch

Aerobic/Weight: Circuit Training

Sat Zone 2 30 min (@ 1min per station) Exercise Maintain
15 weight station and stationary bike

Zone 1 5min Cool-Down Station Bike

Zone 1 10 min Warm-Up Stretch
Sun Zone 3 60 min Exercise Walk in the Park Improve
Zone 1 5min Cool-Down Station Bike
-
Monday Zone 0/1 60 min Exercise None or a light walk Rest Day
-
Zone 2 10 min Warm-Up Stretch

Aerobic/Weight: Circuit Training

Tuesday Zone 4 30 min (@ 1min per station) Exercise Improve
15 weight station and stationary bike

Zone 2 5min Cool-Down Station Bike

Zone 1 10 min Warm-Up Stretch

Wednesday
k2
 60 min - Aerobic/Weight: Circuit Training
Wednesday Zone 1 Exercise Recovery
2x 30 min (@ 1min per station) 15 weight station and stationary bike

Zone 1 5min Cool-Down Station Bike

Week 2 Zone 3 10 min Warm-Up Stretch

Aerobic/Weight: Circuit Training

Thursday Zone 5 30 min (@ 1min per station) Exercise Overload
15 weight station and stationary bike

Zone 3 5min Cool-Down Station Bike

Zone 1 10 min Warm-Up Stretch
Friday Zone 1 60 min Exercise Walk in the Park Recovery
Zone 1 5min Cool-Down Station Bike
Zone 2 10 min Warm-Up Stretch

Aerobic/Weight: Circuit Training

Sat Zone 4 30 min (@ 1min per station) Exercise Improve
15 weight station and stationary bike

Zone 2 5min Cool-Down Station Bike

Zone 1 10 min Warm-Up Stretch
Sun Zone 2 60 min Exercise Walk in the Park Maintain
Zone 1 5min Cool-Down Station Bike