ISHP
Name: Keirstyn Moran Age: 34 Height: 5'4" Weight: 123lbs Focus: Endurance

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!

CONTACT: info@sportandhighperformance.com WEBSITE: www.sportandhighperformance.com SOCIAL: @sportandhighperformance
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