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Interval Training Workout
| Training Week |
Interval Type |
Stress HR |
Stress Duration | Recovery HR |
| 1 | Oxygen | 75%-80% | 3 minutes | 70% |
| 2 | Lactic Acid | 85%-90% | 1.5 minutes | 70% |
| 3 | ATP | 90%-95% | 15-30 seconds | 70% |
| 4 | Recovery | 70%-75% | 1-Hour | NA |
- Determine your maximum heart rate and training zone.
- Enter your exercise intensity heart rate (bpm). Multiply your maximum heart rate (bpm) by the recommended Intensity HR percentage. (180 x 70% = 126 bpm)
- Enter exercise intensity data on the Interval Training Worksheet.
- Schedule your Interval Training exercise.
- Interval Training should be performed only 3-days per week with a day of rest between each training session.
- Try to reach the upper limits of your stress HR.
- Never skip the Recovery Week of training.