Week | Total minutes per week | Intensity (% VO2max) | Heart rate target (bpm)* | RPE Borg scale |
---|---|---|---|---|
1 | 75 | 55 | (220-age × intensity %)a |  |
2 | 85 | 60 | Light exercise | |
3 and 4 | 100 | 60 | Â | |
5 and 6 | 110 | 65 | Â | |
7 | 115 | 70 | Moderate exercise | |
8 and 9 | 115 | 70 | Â | |
10 and 11 | 130 | 75 | Heavy breathing / sweating | |
12 onwards | 150 (minimum) | 75 | Â |