CARDIORESPIRATORY ENDURANCE

AND THE FITT PRINCIPLE

Cardiorespiratory Endurance Activity FITT Plan Worksheet
Name _____________________________________
1. Fill in the Type column first. Choose activities you already participate in, or choose activities you would
like to try.
2. Next fill in the remaining three columns by circling your selections.

(F) – Frequency
(I) – Intensity (T) - Time (T) - Type
(Sessions
(% of MHR or RPE) (Minutes) (Activity)
per Week)

Sunday MHR 50%, 55%, 60% 65% 10 20 30 40 50 60

70% 80%85%
RPE 3 4 5

Monday MHR 50%, 55%, 60% 65% 10 20 30 40 50 60

70% 80%85%
RPE 3 4 5

Tuesday MHR 50%, 55%, 60% 65% 10 20 30 40 50 60

70% 80%85%
RPE 3 4 5

Wednesday MHR 50%, 55%, 60% 65% 10 20 30 40 50 60

70% 80%85%
RPE 3 4 5

CARDIORESPIRATORY ENDURANCE AND THE FITT PRINCIPLE

Thursday MHR 50%, 55%, 60% 65% 10 20 30 40 50 60
70% 80%85%
RPE 3 4 5

Friday MHR 50%, 55%, 60% 65% 10 20 30 40 50 60

70% 80%85%
RPE 3 4 5

Saturday MHR 50%, 55%, 60% 65% 10 20 30 40 50 60

70% 80%85%
RPE 3 4 5

Components of Fitness (F) - Frequency (I) - Intensity (T) - Time (T) - Type
(Sessions per Week) (% of MHR or RPE) (Minutes) (Activity)
Cardiorespiratory 5-7 Various: Running, Swimming,
65%-85% or 4 60+
Endurance Biking

Above 85% MAX 5 MAX

Intensity Level-5: Very, very difficult; no-talk zone; I can only keep up this pace for a short period

66-85% HEART HEALTH 4 HEART HEALTH

Intensity Level-4: Moderately hard; I can still talk, but really don’t want to; sweating
51-65% BASE 3 BASE
Intensity Level-3: Moderate; I am slightly uncomfortable; sweating a little and talking requires some
effort
40-50% DAILY ACTIVITY 2 DAILY ACTIVITY
Intensity Level-2: Easy; I am comfortable and could maintain this pace all day long; you can talk with
almost no effort

Below 40% MEDIA/SEAT 1 MEDIA/SEAT

Intensity Level-1: Very easy; I am sitting; I can talk with no effort

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