Plan and execute cardio work-out scheme

For this task, you have to plan 6 cardio work-out sessions. You can spread these sessions over a
maximum of 3 weeks.

You can choose the type of cardio work-out you want to do. A couple of examples are: running, inline
skating, or cycling.

You will plan in advance for how long (time as goal) or how far (distance as goal) you want to go after
6 work-outs. You have to aim for a certain endurance time or a certain distance. The planning is your
summative for Cr. B.

You have to download the App ‘Runkeeper’or a similar app to track your work-outs. After each
work-out, you have to make a screenshot of the resume of your work-out. See an example below:

Below you will see an example of planning for 6 running work-outs with the goal to run a 4-kilometre
distance at the end of the 6 work-outs. You can choose your own goal. This could be a 2000 meter
run at the end of the 6 work-outs. It could also be a 5000-meter inline skate work-out or for example
a 10 K cycle work-out. These are all examples with a distance as a goal.

Week Training # Distance (meter) Speed (min/km)

1 1 2000 meter 5 min/km
2 2500 meter 5 min/km
2 3 3000 meter 5 min/km
4 3000 meter 5 min/km
3 5 3500 meter 5 min/km
Goal: 6 4000 meter 5 min/km

You can also choose to have a certain time at the same pace as a goal. For example to run 16 minutes
with a speed of 5 minutes over a kilometre. See the example below. You can do the same thing for a
certain cycling distance or inline-skating distance.
 Week Training # Time (minutes) Speed (min/km)
1 1 10 min 5 min/km
2 12 min 5 min/km
2 3 12 min 5 min/km
4 14 min 5 min/km
3 5 15 min 5 min/km
Goal: 6 16 min 5 min/km

In ManageBac you can find a format for when you have a certain time as a goal and a format for
when you have a certain distance as a goal.

We will finish this unit with reflective questions you have to fill in for yourself. You will find the
questions in the formats for distance and time for this task in ManageBac. To assess this task we will
use Criterion D, which you can see below. This is also a summative task.