Use this schedule to increase your endurance over the course of a month by working out in increasing zones of intensity. Z1: 60 percent of your maximum heart rate. You should barely break a sweat and never feel out of breath Z2: 60-75 percent of your maximum heart rate. You are working harder than when in Z1, but can still hold a conversation. Z3: 75-90 percent of your maximum heart rate. You are working hard. If you’re a runner, you are running rather than jogging. Z4: 90-100 percent of your maximum heart rate. All-out sprint. Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 & 7 Week 1 30 min cardio in Z1 Strength Training 35 min cardio in Z1 Strength Training 25 min cardio in Z1 30 min yoga or walk Week 2 25 min cardio in Z1 Strength Training 35 min cardio in Z1 Strength Training Warm Up for 10 min. Then cardio as fast as you can for 30 min 30 min yoga or walk Week 3 30 min cardio in Z2 with 4 2-min intervals in Z3 Strength Training 35 min cardio in Z2 with 4 2-min intervals in Z3 Strength Training 25 min cardio in Z2 with 4 2-min intervals in Z3 30 min yoga or walk Week 4 -10 min Z1 -8 min Z3 -5 min Z2 -8 min Z3 -5 min Z2 -5-min cool down Strength Training -15 min Z2 -8 min Z3 -5 min Z2 -8 min Z3 -5 min Z2 -5-min cool down Strength Training Warm up for 10 min. Then cardio as fast as you can for 30 min. You should go farther than day 5 of week 2 30 min yoga or walk