30
WEEK 1 + 2
Beginner Advanced
Days Duration Intensity Duration Intensity
Mon 20 min. Slow speed, no resistance 30 min. Moderate speed, keep
resistance low
Wed 20 min. Slow speed, no resistance 30 min. Moderate speed, keep
resistance low
Fri 20 min. Slow speed, no resistance 30 min. Moderate speed, keep
resistance low
WEEK 3 + 4
Beginner Advanced
Days Duration Intensity Duration Intensity
Mon 25 min. Slow speed, no resistance 35 min. Vary speed, keep
resistance low
Wed 25 min. Slow speed, no resistance 35 min. Vary speed, keep
resistance low
Fri 25 min. Slow speed, no resistance 35 min. Vary speed, keep
resistance low
9. Workout journal
Keep a record of your training sessions. Note the date, resting pulse, active pulse, recovery
pulse, resistance level, time, distance, calories burnt and tness level.
10. Reward yourself
Do something good for you and your body after training or after achieving a partial goal.
Go to the sauna or a swimming pool. Mix a protein shake or enjoy a delicious salad.
5.3 Designing a workout
We recommend two to three training sessions a week. There should be a ve-minute
warm-up phase before every training. The training ends with a cool-down and targeted
stretching.
Warm-Up approx. ve min. Dynamic movement of large muscle groups at a low
intensity. Core body temperature increases and the
metabolic process is speeded up.
