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Cross Training
Beginning Program |
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Week 1 Goals:
20 Minutes
3 days per week | |
| Beginner |
| Week 1 |
Speed |
Time Goal
(Minutes) |
| Treadmill - Walking |
3.0 MPH |
20 |
| Treadmill - Walk/Jog |
4.5 MPH |
20 |
| Stairclimber |
Low Level |
10 |
| Cycling |
15 MPH/55 RPM |
10 |
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Week 2 Goals:
25 Minutes
3 days per week | |
| Beginner |
| Week 2 |
Speed |
Time Goal
(Minutes) |
| Treadmill - Walking |
3.0 MPH |
25 |
| Treadmill - Walk/Jog |
5.0 MPH |
25 |
| Stairclimber |
Low Level |
15 |
| Cycling |
15 MPH/55 RPM |
15 |
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Week 3 Goals:
30 Minutes
3 days per week | |
| Beginner |
| Week 3 |
Speed |
Time Goal
(Minutes) |
| Treadmill - Walking |
3.3 MPH |
30 |
| Treadmill - Walk/Jog |
5.0 MPH |
30 |
| Stairclimber |
Low Level |
20 |
| Cycling |
15 MPH/55 RPM |
18 |
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Week 4 Goals:
30 Minutes
3 days per week | |
| Beginner |
| Week 4 |
Speed |
Time Goal
(Minutes) |
| Treadmill - Walking |
3.5 MPH |
30 |
| Treadmill - Walk/Jog |
5.3 MPH |
30 |
| Stairclimber |
Medium Level |
15 |
| Cycling |
15 MPH/55 RPM |
20 |
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Week 5 Goals:
30 Minutes
4 days per week | |
| Beginner |
| Week 5 |
Speed |
Time Goal
(Minutes) |
| Treadmill - Walking |
3.5 MPH |
30 |
| Treadmill - Walk/Jog |
5.5 MPH |
30 |
| Stairclimber |
Medium Level |
20 |
| Cycling |
15 MPH/55 RPM |
22 |
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Week 6 Goals:
30 Minutes
4 days per week | |
| Beginner |
| Week 6 |
Speed |
Time Goal
(Minutes) |
| Treadmill - Walking |
3.8 MPH |
30 |
| Treadmill - Walk/Jog |
5.5 MPH |
30 |
| Stairclimber |
Medium Level |
25 |
| Cycling |
15 MPH/55 RPM |
24 |
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Week 7 Goals:
35 Minutes
4 days per week | |
| Beginner |
| Week 7 |
Speed |
Time Goal
(Minutes) |
| Treadmill - Walking |
3.8 MPH |
30 |
| Treadmill - Walk/Jog |
5.8 MPH |
25 |
| Stairclimber |
Medium Level |
30 |
| Cycling |
15 MPH/55 RPM |
26 |
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Week 8 Goals:
35 Minutes
4 days per week | |
| Beginner |
| Week 8 |
Speed |
Time Goal
(Minutes) |
| Treadmill - Walking |
4.0 MPH |
30 |
| Treadmill - Walk/Jog |
5.8 MPH |
25 |
| Stairclimber |
Medium Level |
30 |
| Cycling |
15 MPH/55 RPM |
28 |
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Week 9 Goals:
40 Minutes
3 days per week | |
| Beginner |
| Week 9 |
Speed |
Time Goal
(Minutes) |
| Treadmill - Walking |
4.0 MPH |
30 |
| Treadmill - Walk/Jog |
5.8 MPH |
30 |
| Stairclimber |
Medium Level |
30 |
| Cycling |
15 MPH/55 RPM |
30 |
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Week 10 Goals:
40 Minutes
4 days per week | |
| Beginner |
| Week 10 |
Speed |
Time Goal
(Minutes) |
| Treadmill - Walking |
4.0 MPH |
30 |
| Treadmill - Walk/Jog |
6.0 MPH |
25 |
| Stairclimber |
Medium/High Level |
30 |
| Cycling |
17.5 MPH/65 RPM |
30 |
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Week 11 Goals:
45 Minutes
4 days per week | |
| Beginner |
| Week 11 |
Speed |
Time Goal
(Minutes) |
| Treadmill - Walking |
4.2 MPH |
30 |
| Treadmill - Walk/Jog |
6.0 MPH |
25 |
| Stairclimber |
Medium/High Level |
30 |
| Cycling |
17.5 MPH/65 RPM |
30 |
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Week 12 Goals:
45 Minutes
4 days per week | |
| Beginner |
| Week 12 |
Speed |
Time Goal
(Minutes) |
| Treadmill - Walking |
4.5 MPH |
30 |
| Treadmill - Walk/Jog |
6.0 MPH |
30 |
| Stairclimber |
Medium/High Level |
30 |
| Cycling |
17.5 MPH/65 RPM |
30 | Return to How to Have a Healthy Heart.
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