Your 12-week aerobic training plan
An interactive plan that builds an easy aerobic base first, adds harder efforts only when you are ready, and re-tests you in weeks 6 and 12 so you can see what changed.
Get the plan
One file that opens in any browser on your phone, tablet or computer. A short how-to guide is built in.
What is inside
- A safety check first. Six questions decide whether the plan opens, needs your clinician’s review, or whether pacing is the better path for now.
- Three levels. Gentle start (easy minutes only), Beginner (first intervals in week 5) and Advanced (intervals from week 3). A short quiz suggests one, and you can change it.
- Your effort zones. Heart rate, effort out of ten and the talk test, with a path for anyone on a beta blocker.
- A weekly check. Five minutes each Sunday tells you to move on, hold steady or pull back before a small problem becomes a setback.
- Re-tests and a printable sheet. A six-minute walk and resting heart rate at baseline, week 6 and week 12, plus a one-sheet printout for the fridge.
Saving your progress
There is no account. Your ticks, weekly checks and test results are stored in the browser you use, on that device, and nothing is sent anywhere. Use Download my progress inside the plan to back it up or move it to another device.
Part of The Oxygen Engine course; the same plan is free inside it. We send the plan and occasional clinical notes. Unsubscribe any time — see the privacy policy.
Educational content, not medical advice. Read the medical disclaimer. Sources: Tanaka 2001 (PMID 11153730), Helgerud 2007 (PMID 17414804), Stensvold 2020 (PMID 33028588), Burr 2011 (PMID 21673494).