TRAIN WITH YOUR HEART

GO FASTER IN 6 WEEKS

Your heart rate zones WEEK 1 WEEK 2 WEEK 3

IMPROVE OVERALL FITNESS DAY 1 5 20 5 1 5 20 5 1 5 25 5
MAXIMISE LOSE WEIGHT
PERFORMANCE

2 20 2 20 2 20
5 4 3 2 1
3 REST 3 REST 3 REST
FAT BURN

EASY

4 10 30s 25
2 5 4 10 30s 25
2 5 4 10 30s 25
1 5
ENDURE

x6 x8 x8
50-
SPEED

60-
60%
5 REST 5 REST 5 REST
70%
SPRINT

70-
80%

80-
6 5 10 5 5 6 5 15 5 5 6 10 5 5 5 5
90%

90-
100% 7 REST 7 REST 7 REST

0 Time (min) 60

Your personal training programme WEEK 4 WEEK 5 WEEK 6

1 5 25 5 1 5 30 5 1 5 30 5

2 25 2 25 2 25
START
If your current running level is: WITH:
3 REST 3 REST 3 REST
Beginner 1 time for day
a month 30+ min 1&6
4 10 30s 25
1 5 4 10 30s 30s 5 4 10 30s 30s 5
Intermediate 2 times for day
a week 30+ min 1, 4 & 6 x10 x12 x14

Advanced 3 - 4 times for complete

5 REST 5 REST 5 REST
a week 30+ min schedule
6 5 5 5 5 5 5 6 10 10 5 5 5 5 6 5 10 10 10 5 5

7 REST 7 REST 7 REST

Use the TomTom Runner Cardio to ensure you stay in your heart rate zone tomtom.com/sports
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FAT BURN

MON 10 2 1 2 1 2 15
EASY

IMPROVE OVERALL FITNESS Including a mix of zones gets your body used to
ENDURE

MAXIMISE
PERFORMANCE
LOSE WEIGHT different training intensities, allowing you to burn
50-
energy more efficiently — so you can get fitter,
run faster and go further.
SPEED

60%
5 4 3 2 60-
70% 1 0 Time (min) TRAIN WITH
60 YOUR HEART YOUR BODY YOUR WORKOUT
SPRINT

70-
80% Heart-rate is your unique indicator of personal effort Find your personal heart-rate zones Mix zones to create your ideal training programme
FAT BURN

80-
90% MON 10 2 1 2 1 2 15 It tells you exactly how hard your body is working at Understand your 5 heart-rate zones and which By combining different zones for different amounts
EASY

every moment, so you can optimise your training to energy source you are using based on your of time, you can create a unique personal training
ENDURE

90-
100%
match your goals. maximum heart-rate. Your zones are based on programme — tailored to your specific goals.
percentages of your personal maximum heart-rate.
50-
Only heart-rate measures the intensity of your So if your goal is a marathon, focus on lower zones.
workout. That’s because the same run may take If you’re preparing for a fast 5k, you’ll want to look
SPEED

60%
60- 0 Time (min) different levels
60 of effort from day to day. Factors at higher zones in shorter bursts.
70%
SPRINT

like stress, sleep, recovery time and hydration all

70- play a part. Including a mix of zones gets your body used to
80% IMPROVE OVERALL FITNESS
MAXIMISE
PERFORMANCE
LOSE WEIGHT different training intensities, allowing you to burn
80-
90%
energy more efficiently — so you can get fitter,
run faster and go further.
90- 5 4 3 2 1
100%

YOUR RESULTS

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MON 10 2 1 2 1 2 15

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