# Training Week

(To be filled out by your trainer)

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

## Training Week Guidelines

### Zone 1

- Zone 1 training is low intensity, for active recovery.
- It can be done daily or even consecutively, depending on fitness, volume, and health.

### Zone 2

- Zone 2 training can be done on consecutive or daily basis with moderate sessions.
- Can be steady state or interval sessions.

### Zone 3

- Zone 3 training can be done 1-5 times per week.
- Wait 24 to 48 hours between sessions for adequate recovery.

### Zone 4

- Zone 4 training: 1-4 times per week.
- Wait 24 to 48 hours between intense sessions for recovery.

### Zone 5

- Zone 5 training: 1-2 times per week.
- Wait 48 hours between sessions for recovery.
- Zone 5 increases VO2 max and endurance at VO2 max.

Zone 3, 4, 5 can be combined with Zone 1 or 2 - the higher zone should be done first!