I have a trainer whom I consider to be good. Here is what I'm doing:
2 workout programs, each one done 2 times a week
I have just begun an organized cardio plan. That is to include intervals 3-4 times a week, and steady state 2 times a week (done in conjunction with intervals or not)
Here is the cardio program:
wk 1 Intervals, 30 sec on; 60 sec off; 2-3 sets ...25-30 min steady state, 85% MHR
wk 2 intervals 30 on; 30-45 off; 4 sets......25-30 min steady state,80%
wk 3 intervals 30 on; 5 sets...25-30 min steady state, 85%
wk 4 intervals 20 on; 30-45 off; 5 sets.....15 min, 65-75%
wk 5 intervals 60 on; 60 off, 1 set; 30 on, 30-60 off, 4 sets..12 min steady state, 75%
wk 6 intervals 20 on;30-45 off, 6 sets.....60 sec at 90%
"on" means "maximum": "off" means "steady state"
I've just begun this program. You might try it.
Last edited by Tejas; 03-29-2011 at 01:33 PM.
|