Beginner Cardio respiratory program for Week 1 - Week 3

with EFX, CYCLE with EFX, CYCLE, TREADMILL

30 min 1 - 1.6 km walk or jog
EFX Level 1 Treadmill Comfortable speed
Comfortable speed
x 1 set of 20 min x 1 set of
DAY 1 DAY 1
Cycle 20 min above EFX Level 1 above
Comfortable speed Comfortable speed
10 min
Cycle
Comfortable speed
20 min Treadmill 10 min
EFX Level 1 - 2 x 2 set Speed @ 5 .0 - 6. 0 x 1 set
Speed @ 5.0 10 min
DAY 2 DAY 2 EFX Level 1 - 2 x 2 set
Cycle 10 min x 1 set Speed at or above 5.0
Speed - Medium (RPE 5) 10 min
Cycle x 1 set
Speed - Medium ( RPE 5)
5 min of EFX - Level 2 -3 @ Speed 5.5 - 5 min of EFX - Level 2 -3 @ Speed 5.5 -
EFX & EFX &
DAY 3 6.5 Followed by 5 min of cycle @ x 5 set DAY 3 6.5 Followed by 5 min of Treadmill @ x 5 set
Cycle Treadmill
medium speed (RPE 5) speed 6.0 - 7.0
Beginner Cardio respiratory program for Week 4 - Week 6
with EFX, CYCLE with EFX, CYCLE, TREADMILL
1 min on 1 min off 1 min on 1 min off
Level 1 - 3 Level 1 - 3
EFX x 1 set EFX x 1 set
Speed at or above 8.0 Speed at or above 8.0
20 - 30 min 25 min
DAY 1 DAY 1
5 min 5 min
Cycle x 3 set Cycle x 2 set
Speed RPE - 7 Speed RPE - 7
7 min
Treadmill x 1 set
Speed @ 7.0
2 min on 1 min off 2 min on 1 min off
Level 1 - 3 Level 1 - 3
EFX x 1 set EFX x 1 set
Speed at or above 8.0 Speed at or above 8.0
DAY 2 DAY 2
20 - 30 min 30 min
5 min 10 min
Cycle x 4 set Treadmill x 1 set
Speed RPE - 7 Speed @ 7.5 - 8.0
DAY 3 EFX 2 mile reach @ Comfortable speed x 1 set DAY 3 Treadmill 2 mile reach at comfortable speed x 1 set