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8-Week Aerobic Walking Workout
| Week | Intensity HR % |
Intensity HR (bpm) |
Duration (minutes) |
Frequency (per week) |
| 1 | 70% | Instruction #2 | 20 | 6 |
| 2 | 70% | Instruction #2 | 30 | 6 |
| 3 | 75% | Instruction #2 | 30 | 5 |
| 4 | 75% | Instruction #2 | 45 | 5 |
| 5 | 80% | Instruction #2 | 30 | 4 |
| 6 | 80% | Instruction #2 | 45 | 4 |
| 7 | 85% | Instruction #2 | 30 | 4 |
| 8 | 85% | Instruction #2 | 45 | 4 |
Instructions
- Determine your maximum heart rate and training zone.
- Enter your exercise intensity heart rate (bpm). Simply multiply your maximum heart rate (bpm) by the recommended Intensity HR percentage. (180 x 70% = 126 bpm)
- Enter exercise intensity data on the Aerobic Worksheet.
- Schedule your exercise.
- Once you have completed the 8-week program you should consider the Interval Training Program.
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