- Level 1 (2 to 3 months of training):
| Day | Time | Effort | | Monday | 30" | 50 - 60 % maxHR * | | Tuesday |
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| | Wednesday | 30" | 50 - 60 % maxHR | | Thursday | 15" | 50 - 60 % maxHR | | Friday | 30" | 50 - 60 % maxHR | | Saturday |
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| | Sunday | 15" | 50 - 65 % maxHR | * maxHR = maximum Heart Rate - Level 2 (4 to 5 months of training):
| Day | Time | Effort | | Monday | 30" | 50 - 60 % maxHR * | | Tuesday |
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| | Wednesday | 30" | 50 - 60 % maxHR | | Thursday | 20" | 50 - 65 % maxHR | | Friday | 30" | 50 - 60 % maxHR | | Saturday |
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| | Sunday | 20" | 50 - 65 % maxHR | The goal is everyday walking (with one day off), and higher effort with intervals. Continues next week... | |
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