Sample of a Cardiovascular Routine composed of cycling spread over 30 min,
 4 days a week

Week      Distance/miles   Time/min   Repeats/week
             

1

 

Any distance

 

 10

 

5

2

 

2

 

12-15

 

3-2

3

 

3

 

18-20

 

4

4

 

4

 

25

 

4

5

 

5

 

30

 

5