Aerobic Exercise / Cross Training

submitted by Dr. Gary Farr Last Updated July, 9, 2002

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Cross Training Intermediate Program
Week 1 Goals: 45 Minutes 4 days per week	Intermediate Week 1 Speed Time Goal (Minutes) Treadmill - Walking 4.2 MPH 30 Treadmill - Walk/Jog 6.0 MPH 30 Stairclimber Medium/High Level 30 Cycling 17.5 MPH/55 RPM 30
Week 2 Goals: 50 Minutes 4 days per week	Intermediate Week 2 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
Week 3 Goals: 50 Minutes 4 days per week	Intermediate Week 3 Speed Time Goal (Minutes) Treadmill - Walking 4.5 MPH 30 Treadmill - Walk/Jog 6.0 MPH 30 Stairclimber Medium/High Level 30 Cycling 20 MPH/75 RPM 25
Week 4 Goals: 55 Minutes 4 days per week	Intermediate Week 4 Speed Time Goal (Minutes) Treadmill - Walking 4.5 MPH /2% incline 30 Treadmill - Walk/Jog 6.1 MPH 30 Stairclimber Medium/High Level 30 Cycling 20 MPH/75 RPM 25
Week 5 Goals: 60 Minutes 4 days per week	Intermediate Week 5 Speed Time Goal (Minutes) Treadmill - Walking 4.5 MPH /2% incline 30 Treadmill - Walk/Jog 6.2 MPH 30 Stairclimber Medium/High Level 30 Cycling 20 MPH/75 RPM 25
Week 6 Goals: 60 Minutes 4 days per week	Intermediate Week 6 Speed Time Goal (Minutes) Treadmill - Walking 4.5 MPH /2% incline 30 Treadmill - Walk/Jog 6.2 MPH /2% incline 25 Stairclimber Medium/High Level 30 Cycling 20 MPH/75 RPM 30
Week 7 Goals: 60 Minutes 4 days per week	Intermediate Week 7 Speed Time Goal (Minutes) Treadmill - Walking 4.5 MPH /5% incline 30 Treadmill - Walk/Jog 6.3 /Flat 30 Stairclimber Medium/High Level 30 Cycling 20 MPH/75 RPM 30
Week 8 Goals: 50 Minutes 5 days per week	Intermediate Week 8 Speed Time Goal (Minutes) Treadmill - Walking 4.7 MPH /Flat 30 Treadmill - Walk/Jog 6.3 MPH /2% incline 30 Stairclimber High Level 30 Cycling 22.5 MPH/85 RPM 30
Week 9 Goals: 60 Minutes 4 days per week	Intermediate Week 9 Speed Time Goal (Minutes) Treadmill - Walking 4.7 MPH /2% incline 30 Treadmill - Walk/Jog 6.3 MPH /Flat 30 Stairclimber High Level 30 Cycling 22.5 MPH/85 RPM 30
Week 10 Goals: 60 Minutes 4 days per week	Intermediate Week 10 Speed Time Goal (Minutes) Treadmill - Walking 5.0 MPH /Flat 30 Treadmill - Walk/Jog 6.3 MPH 30 Stairclimber High Level 30 Cycling 25 MPH/90 RPM 30
Week 11 Goals: 60 Minutes 4 days per week	Intermediate Week 11 Speed Time Goal (Minutes) Treadmill - Walking 5.0 MPH /2% incline 30 Treadmill - Walk/Jog 6.3 MPH 30 Stairclimber High Level 30 Cycling 25 MPH/90 RPM 30
Week 12 Goals: 60 Minutes 5 days per week	Intermediate Week 12 Speed Time Goal (Minutes) Treadmill - Walking 5.0 MPH /4% incline 30 Treadmill - Walk/Jog 6.4 MPH 30 Stairclimber High Level 30 Cycling 25 MPH/90 RPM 30

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