Sample Cardiorespiratory Training Workout
These are SAMPLE workouts and should only be used for informational purposes. Workouts should not be attempted without professional explanation and supervision.
For an intermediate fitness level, first 2 weeks:
| Warm Up | Workout | Cool Down |
| Slow walking pace increasing up to a fast paced walk where talking becomes harder for 10 minutes. Followed by the Dynamic Stretching Workout. | RPE 13-14 (Somewhat Hard) for 20-25 minutes (3-4 days a week) either on treadmill, stationary bike, stair stepper or elliptical trainer. | Easy walking pace for 10 minutes to allow heart rate to decrease. Followed by the Static Stretching Workout. |
Progression during the 3rd and 4th week:
| Warm Up | Workout | Cool Down |
| Slow walking pace increasing up to a fast paced walk where talking becomes harder for 10 minutes. Followed by the Dynamic Stretching Workout. | RPE 13-15 (Somewhat Hard to Hard) for 25-30 minutes (3-5 days a week) either on treadmill, stationary bike, stair stepper or elliptical trainer. | Easy walking pace for 10 minutes as heart rate decreases. Followed by the Static Stretching Workout. |
Progression during the 5th and 6th week:
| Warm Up | Workout | Cool Down |
| Slow walking pace increasing up to a fast paced walk where talking becomes harder for 10 minutes. Followed by the Dynamic Stretching Workout. | RPE 14-15 (Hard) for 30 minutes (3-5 days a week) either on treadmill, stationary bike, stair stepper or elliptical trainer. | Easy walking pace for 10 minutes as heart rate decreases. Followed by the Static Stretching Workout. |