Thursday rest day friday 30 minutes of your

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Thursday = Rest day. Friday = 30 minutes of your recreational sport, 11-14 RPE. Saturday = 30 minutes of brisk walking, 12 RPE. Sunday = 45 minutes of recreational dancing, 11-14 RPE.
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Pigh-U¨Vntěnsity U¨Vntěrvïl »ºrïining (PU¨VU¨V»º) Cardio that involves varying amounts of effort. Usually involves a low-med and high effort cycles. Recommended for people who have experience with cardio. Higher risk for injury and harder to do. Health and performance improvements are achieved faster than Steady State Cardio. High and low impact cardio workouts need to be taken into account if the person does other exercises (weight lifting, collegiate sports, etc).
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®®­ïmplě PU¨VU¨V»º ÚÙorkout Monday = 10 minutes of indoor cycling, 10 cycles of 30 seconds of 10-11 RPE and 30 seconds of 17-19 RPE. Tuesday = Rest day. Wednesday = 8 (400m) laps of running, 8 cycles of 200m light jog, 11 - 13 RPE and 200m sprint, 17 - 18 RPE. Thursday = Rest day. Friday = 20 minutes of indoor cycling, 10 cycles of 80 seconds of 11 - 12 RPE and 40 seconds of 16-18 RPE.
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