Name: ____________________________________

Develop your personal exercise program/prescription based on your current fitness level and goals. Record the
appropriate information in the spaces provided below. The first row is made for your guide.

Place here dates and time of exercise. Fill out only columns of
applicable days.

Week Phase Intensity Exercise Duration Monday Tuesday Wednesda Thursday Friday Saturda Sunda
y y y
(COMPUTE Mode (min/day)
D THR)

1 Initial 124 – jogging 20 Aug 20 Aug 20 Aug

phase 140bpm mins/day 20
6:00- 6:00-
6:40AM 6:40AM 6:00-
6:40A
M

2 149-186 jogging 20-30 Sept. 14 Sept. 16 Sept.

bpm min/day 18
6:30-7:00 6:30-7:00
6:30-
7:00

3 149-186 jogging 20-30 Sept. 20 Sept. 22 Sept.

bpm min/day 24
6:30-7:00 6:30-7:00
6:30-
7:00

1
 Name: ____________________________________

4 149-186 jogging 20-30 Sept. 28 Sept. 30 Oct.1

bpm min/day
6:30-7:00 6:30-7:00 6:30-
7:00

5 Improvem 149-186 jump 20-30 Oct. 3 Oct. 5 Oct. 7.

ent phase bpm rope min/day 6:30-7:00 18
6:30-7:00
6:30-
7:00

6 149-186 jump 20-30 Oct. 11 Oct. 13 Oct.

bpm rope min/day 15
6:30-7:00 6:30-7:00
6:30-
7:00

7 149-186 jump 20-30 Oct. 17 Oct. 19 Oct.

bpm rope min/day 21
6:30-7:00 6:30-7:00
6:30-
7:00

8 149-186 jump 20-30 Oct. 25 Oct. 27 Oct.

bpm rope min/day 29
6:30-7:00 6:30-7:00
6:30-
7:00

9 149-186 jump 20-30 Oct. 31 Nov. 2 Nov. 4

bpm rope min/day

2
 Name: ____________________________________

6:30-7:00 6:30-7:00 6:30-

7:00

12 149-186 jump 20-30 Nov. 8 Nov. 10 Nov.

bpm rope min/day 6:30-7:00 12
6:30-7:00
6:30-
7:00

13 Maintenan 149-186 cycling 20-30 Nov. 14 Nov. 16 Nov.

ce Phase bpm min/day 18
6:30-7:00 6:30-7:00
6:30-
7:00

14 149-186 cycling 20-30 Nov. 22 Nov. 24 Nov.

bpm min/day 26
6:30-7:00 6:30-7:00
6:30-
7:00

15 149-186 cycling 20-30 Nov. 28 Nov. 30 Dec. 2

bpm min/day
6:30-7:00 6:30-7:00 6:30-
7:00

16 149-186 cycling 20-30 Dec. 6 Dec. 8 Dec.

bpm min/day 10
6:30-7:00 6:30-7:00
6:30-
7:00

3
Name: ____________________________________