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Personal Aerobic Exercise Program

Cross Training
Intermediate Program		 Aerobic Exercise

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


Walking Jogging Swimming
Cycling Cross Training in the Gym

Return to Introduction to Aerobic Program
Return to Introduction to Exercise

Not all exercises or diets are suitable for everyone. Before you begin this program, you should have permission from your doctor to participate in vigorous exercise and change of diet. If you feel discomfort or pain when you exercise, do not continue. The instructions and advice presented are in no way intended as a substitute for medical counseling. The creators, producers, participants and distributors of this site disclaim any liability or loss in connection with the exercise and advice provided here.

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