Week | Mesocycle | Exercise description | Time/duration (days/week, d/wk) |
---|---|---|---|
1 | 1 | Resistance Training | 2 d/wk |
2 | Moderate-Intensity Cardiovascular Training | 2 d/wk. in 20 min. bouts | |
3 | 2 | Resistance Training | 2 d/wk |
4 | Moderate-Intensity Cardiovascular Training | 2 d/wk. in 30 min. bouts | |
5 | Walk with SCBA | 1 d/wk. for 20 min. | |
6 | 3 | Resistance Training | 2 d/wk |
7 | Moderate Cardio | 2 d/wk. in 45 min. bouts | |
8 | Vigorous Cardio (stair climb w/SCBA) | 1 d/wk. for 14 min | |
9 | 4 | Resistance Training | 2–3 d/wk |
Moderate Intensity Cardio | 1 d/wk. in 60 min bouts | ||
Vigorous Cardio (walk w/SCBA) | 1 d/wk. in 20–30 min bouts | ||
10 | Active Recovery |