Program Priorities:

Build aerobic capacity and resistance to high-intensity efforts.

Note: Day 2 can be performed on active rest days if desired.

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WEEK 1

Day 1 Day 2 Day 3 5 Minutes Zone 1

5 Minutes Zone 2

then

3 Rounds:

2 minutes Zone 4

2 minutes Zone 1

then

5 minutes Zone 1 5 Minutes in Zone 1

10 minutes in Zone 2

5 Minutes in Zone 1 5 minutes Zone 1

15 minutes Zone 2

5 minutes Zone 3

WEEK 2

Day 1 Day 2 Day 3 5 Minutes Zone 1

5 Minutes Zone 2

Then

5 Rounds:

1 minute Zone 5

2 minutes Zone 1

Then

5 minutes Zone 1 5 Minutes in Zone 1

15 minutes in Zone 2

5 Minutes in Zone 1 5 minutes Zone 1

20 minutes Zone 2

5 minutes Zone 3

WEEK 3

Day 1 Day 2 Day 3 5 Minutes Zone 1

5 Minutes Zone 2

Then

4 Rounds:

2 minutes Zone 4

2 minutes Zone 1

Then

5 minutes Zone 1 5 Minutes in Zone 1

20 minutes in Zone 2

5 Minutes in Zone 1 5 minutes Zone 1

20 minutes Zone 2

10 minutes Zone 3

WEEK 4

Day 1 Day 2 Day 3 5 Minutes Zone 1

5 Minutes Zone 2

Then

6 Rounds:

1 minute Zone 5

2 minutes Zone 1

Then

5 minutes Zone 1 5 Minutes in Zone 1

25 minutes in Zone 2

5 Minutes in Zone 1 5 minutes Zone 1

25 minutes Zone 2

10 minutes Zone 3

WEEK 5

Day 1 Day 2 Day 3 5 Minutes Zone 1

5 Minutes Zone 2

Then

5 Rounds:

2 minute Zone 4

2 minutes Zone 1

Then

5 minutes Zone 1 5 Minutes in Zone 1

30 minutes in Zone 2

5 Minutes in Zone 1 5 minutes Zone 1

25 minutes Zone 2

12 minutes Zone 3

WEEK 6

Day 1 Day 2 Day 3 5 Minutes Zone 1

5 Minutes Zone 2

Then

7 Rounds:

1 minute Zone 5

2 minutes Zone 1

Then

5 minutes Zone 1 5 Minutes in Zone 1

35 minutes in Zone 2

5 Minutes in Zone 1 5 minutes Zone 1

30 minutes Zone 2

12 minutes Zone 3

WEEK 7

Day 1 Day 2 Day 3 5 Minutes Zone 1

5 Minutes Zone 2

Then

6 Rounds:

2 minutes Zone 5

2 minutes Zone 1

Then

5 minutes Zone 1 5 Minutes in Zone 1

40minutes in Zone 2

5 Minutes in Zone 1 5 minutes Zone 1

35 minutes Zone 2 12 minutes Zone 3

WEEK 8

Day 1 Day 2 Day 3 5 Minutes Zone 1

5 Minutes Zone 2

Then

8 Rounds:

1 minute Zone 5

2 minutes Zone 1

Then

5 minutes Zone 1 5 Minutes in Zone 1

45 minutes in Zone 2

5 Minutes in Zone 1 5 minutes Zone 1

35 minutes Zone 2

15 minutes Zone 3

WEEK 9

Day 1 Day 2 Day 3 5 Minutes Zone 1

5 Minutes Zone 2

Then

9 Rounds:

1 minute Zone 5

2 minutes Zone 1

Then

5 minutes Zone 1 5 Minutes in Zone 1

50 minutes in Zone 2

5 Minutes in Zone 1 5 minutes Zone 1

40 minutes Zone 2

15 minutes Zone 3