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pROGRAM INfORMATION
p7
OREGON TRAIl: Experience a hike through the foothills with an alternating resistance workout for a time-based goal.
Choose from 10 levels.
TIME
LEVEL
1
1
1
2
1
3
1
4
1
5
1
6
1
7
1
8
1
9
2
10
2
HEART RATE TRAINING
The first step in knowing the right intensity for your training is to find out your maximum heart rate (max HR = 220 – your age). The age-based
method provides an average statistical prediction of your max HR and is a good method for the majority of people, especially those new
to heart rate training. The most precise and
accurate way of determining your individual
max HR is to have it clinically tested by a
cardiologist or exercise physiologist through the
use of a maximal stress test. If you are over the
age of 40, overweight, have been sedentary for
several years, or have a history of heart disease
in your family, clinical testing is recommended.
This chart gives examples of the heart rate
range for a 30 year old exercising at 5 different
heart rate zones. For example, a 30-year-old's
max HR is 220 – 30 = 190 bpm and 90% max
HR is 190 × 0.9 = 171 bpm.
30
WARM-UP
4 minutes
30
90
90
2
3
4
5
6
7
1
1
1
3
1
1
1
1
2
3
1
1
1
1
2
4
2
2
1
1
3
4
2
2
2
3
3
5
3
3
2
3
4
5
3
3
2
3
4
6
4
4
2
3
5
6
4
4
2
3
5
7
5
5
2
4
6
7
5
5
target heart
rate zone
very hard
90
hard
80
moderate
70
light
60
very light
50
PROgRAM SEgMENTS - REPEAT
30
30
90
30
90
8
9
10
11
12
3
3
1
3
1
3
3
1
3
1
4
4
2
4
2
4
4
2
4
2
5
5
3
5
3
5
5
3
5
3
6
6
4
6
4
6
6
4
6
4
7
7
5
7
5
7
7
5
7
5
workout
example thr
duration
zone (age 30)
5
171
190
<
–
min
bpm
100%
–
2
10
152
171
–
–
min
bpm
90%
–
10
40
133
152
–
–
min
bpm
80%
–
40
80
114
133
–
–
min
bpm
70%
–
20
40
104
114
–
–
min
bpm
60%
–
COOL-DOWN
90
30
30
90
4 minutes
13
14
15
16
17
18
1
3
3
1
1
1
1
3
3
1
2
1
2
4
4
2
2
1
2
4
4
2
3
1
3
5
5
3
3
3
3
5
5
3
4
3
4
6
6
4
4
3
4
6
6
4
5
3
5
7
7
5
5
3
5
7
7
5
6
4
your
recommended for
thr zone
Fit persons and for athletic training
Shorter workouts
Moderately long workouts
Longer and frequently repeated
shorter exercises
Weight management and active
recovery
19
20
1
1
1
1
1
1
1
1
2
1
2
1
2
1
2
1
2
2
2
2
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