Your Target Heart Rate and Sample Cardio Plans!

By Jonathan Uphoff

Below is a 12 week sample cardio program. The first number indicates how many times a week you should be performing cardio and the second number represents the amount of time each session is to last. Note: The American College of Sports Medicine recommends three to five days a week of cardio.

Beginner level

Week 1: 3x15 Week 5: 4x20 Week 9: 5x25

Week 2: 3x25 Week 6: 4x30 Week 10: 5x35

Week 3: 3x20 Week 7: 4x25 Week 11: 5x30

Week 4: 3x25 Week 8: 4x30 Week 12: 5x35

Advanced level:

Week 1: 3x30 Week 5: 4x35 Week 9: 5x40

Week 2: 3x40 Week 6: 4x45 Week 10: 5x50

Week 3: 3x35 Week 7: 4x40 Week 11: 5x45

Week 4: 3x40 Week 8: 4x45 Week 12: 5x50

The main objective is to determine your maximum heart rate (MHR) and perform your cardio sessions in a certain percentage of you MHR know as your target heart rate (THR). The percentages used to calculate your target heart rate range from 55% (beginners) to 85% (advanced). Exercising in your target heart rate zone is very important because it allows you to maximize your results in the least amount of time possible. In other words your body will burn the most fat in the shortest amount of time per session. For sample purposes, let’s say you are 40 years old and want to exercise at 60% of your MHR. To determine your maximum heart rate, simply take the number 220 and subtract 40 from that. Take that number and multiply it by 0.60 to determine what 60% of your maximum heart rate would be.

220 – 40 = 180 (Maximum Heart Rate)

180 x 0.60 = 108 (Target Heart Rate)

60% of your maximum heart rate is 108 beats per minute

To calculate your Target Heart Rate use the Heart Rate Calculator in the Members area Tools For Success section!