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10 WEEKLY EXERCISE PROGRAM EXAMPLE: FROM POOR TO EXCELLENT LEVEL

The following table shows a suggestion for a good exercise program, and illustrates how you could take full advantage of the zone exercise to improve your fitness level.

below average

2 x30 min 2x20 min

x2

fair good

1x35 min 2x30 min 3x25 min 3x40 min 2x30 min

x6 x6

very good

2x35 min 2x40 min 1x30 min x8

excellent

1x60 min 1x50 min 2x40 min 2x20 min

Level

very

poor

<Zone 1

Zone 1

Zone 2

1x25 min 2x25 min 3x15 min

Zone 3

>Zone 3 Weeks x2

19

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