|  | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | ||||||
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
 | Exercise | Time | %HRRa | Time | %HRR | Time | %HRR | Time | %HRR | Time | %HRR | Time | %HRR |
Aerobic training day 1 | Warm up | 10Â min | 35% | 10Â min | 35% | 10Â min | 40% | 10Â min | 40% | 10Â min | 40% | 10Â min | 40% |
Training | 40Â min | 45% | 40Â min | 50% | 40Â min | 55% | 40Â min | 55% | 40Â min | 60% | 40Â min | 60% | |
Cool down | 10Â min | 35% | 10Â min | 35% | 10Â min | 40% | 10Â min | 40% | 10Â min | 40% | 10Â min | 40% | |
 |  | Time | %HRR | Time | %HRR | Time | %HRR | Time | %HRR | Time | %HRR | Time | %HRR |
Aerobic training day 2 | Warm up | 10Â min | 35% | 10Â min | 35% | 10Â min | 40% | 10Â min | 40% | 10Â min | 40% | 10Â min | 40% |
Training | 40Â min | 45% | 40Â min | 50% | 40Â min | 55% | 40Â min | 55% | 40Â min | 60% | 40Â min | 60% | |
Cool down | 10Â min | 35% | 10Â min | 35% | 10Â min | 40% | 10Â min | 40% | 10Â min | 40% | 10Â min | 40% |