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This document outlines a 3-week beginner cardio respiratory program using equipment like the EFX, cycle, and treadmill. Week 1-3 includes 30 minute EFX sessions at level 1 and comfortable speed, along with 20 minute cycling and 10 minute treadmill sessions. Week 4-6 increases intensity with interval training, raising speeds to 8.0 and resistance levels to 3 on the EFX. Sessions range from 20-30 minutes, with additional cycling and treadmill work at higher speeds and resistance levels.
This document outlines a 3-week beginner cardio respiratory program using equipment like the EFX, cycle, and treadmill. Week 1-3 includes 30 minute EFX sessions at level 1 and comfortable speed, along with 20 minute cycling and 10 minute treadmill sessions. Week 4-6 increases intensity with interval training, raising speeds to 8.0 and resistance levels to 3 on the EFX. Sessions range from 20-30 minutes, with additional cycling and treadmill work at higher speeds and resistance levels.
This document outlines a 3-week beginner cardio respiratory program using equipment like the EFX, cycle, and treadmill. Week 1-3 includes 30 minute EFX sessions at level 1 and comfortable speed, along with 20 minute cycling and 10 minute treadmill sessions. Week 4-6 increases intensity with interval training, raising speeds to 8.0 and resistance levels to 3 on the EFX. Sessions range from 20-30 minutes, with additional cycling and treadmill work at higher speeds and resistance levels.
Beginner Cardio respiratory program for Week 1 - Week 3
with EFX, CYCLE with EFX, CYCLE, TREADMILL
30 min 1 - 1.6 km walk or jog EFX Level 1 Treadmill Comfortable speed Comfortable speed x 1 set of 20 min x 1 set of DAY 1 DAY 1 Cycle 20 min above EFX Level 1 above Comfortable speed Comfortable speed 10 min Cycle Comfortable speed 20 min Treadmill 10 min EFX Level 1 - 2 x 2 set Speed @ 5 .0 - 6. 0 x 1 set Speed @ 5.0 10 min DAY 2 DAY 2 EFX Level 1 - 2 x 2 set Cycle 10 min x 1 set Speed at or above 5.0 Speed - Medium (RPE 5) 10 min Cycle x 1 set Speed - Medium ( RPE 5) 5 min of EFX - Level 2 -3 @ Speed 5.5 - 5 min of EFX - Level 2 -3 @ Speed 5.5 - EFX & EFX & DAY 3 6.5 Followed by 5 min of cycle @ x 5 set DAY 3 6.5 Followed by 5 min of Treadmill @ x 5 set Cycle Treadmill medium speed (RPE 5) speed 6.0 - 7.0 Beginner Cardio respiratory program for Week 4 - Week 6 with EFX, CYCLE with EFX, CYCLE, TREADMILL 1 min on 1 min off 1 min on 1 min off Level 1 - 3 Level 1 - 3 EFX x 1 set EFX x 1 set Speed at or above 8.0 Speed at or above 8.0 20 - 30 min 25 min DAY 1 DAY 1 5 min 5 min Cycle x 3 set Cycle x 2 set Speed RPE - 7 Speed RPE - 7 7 min Treadmill x 1 set Speed @ 7.0 2 min on 1 min off 2 min on 1 min off Level 1 - 3 Level 1 - 3 EFX x 1 set EFX x 1 set Speed at or above 8.0 Speed at or above 8.0 DAY 2 DAY 2 20 - 30 min 30 min 5 min 10 min Cycle x 4 set Treadmill x 1 set Speed RPE - 7 Speed @ 7.5 - 8.0 DAY 3 EFX 2 mile reach @ Comfortable speed x 1 set DAY 3 Treadmill 2 mile reach at comfortable speed x 1 set