CERG's 7 week program is time efficient, and gives a robust training effect for body and soul. The endurance activities are described as walking or running, but feel free to swim, cycle, row or perform any other activity that involves dynamic work with large muscle groups. If your prefer running or walking, we recommend you to do the intervals up a hill or on a treadmill with some inclination.
We also refer to % of maximum heart rate, but you don't have to a use heart rate monitor. Many find motivation in using monitors, but the exercise effect is similar without.
If you think the program progression is a bit too tough for you, you could use an extra week or two. But make sure you complete the program! If you for one reason or another drop out, just go back and perform week 1 and then jump back into the program where you left
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