Week 1

Repeat 9 times

1. MAF heart rate

5 min @ 74-80 % of Threshold Heart Rate
We want to stay at or below you Maf heart you the entire 5 min
2. Easy

30 sec @ 50-60 % of Threshold Heart Rate
Walk after every 5 min to bring the heart back down and reset for the next 5 min set

Week 2

Repeat 10 times

1. MAF heart rate

5 min @ 74-80 % of Threshold Heart Rate
We want to stay at or below you Maf heart you the entire 5 min
2. Easy

30 sec @ 50-60 % of Threshold Heart Rate
Walk after every 5 min to bring the heart back down and reset for the next 5 min set

Week 3

Repeat 10 times
1. MAF heart rate

5 min @ 74-80 % of Threshold Heart Rate
We want to stay at or below you Maf heart you the entire 5 min

2. Easy
30 sec @ 50-60 % of Threshold Heart Rate
Walk after every 5 min to bring the heart back down and reset for the next 5 min set

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