My Custom Training Plan

Heart Rate Zones Based on VT1, VT2, and Max HR

Zone	Heart Rate (bpm)	Intensity Level	Training Benefit
Zone 1	< 120 bpm	Recovery / Easy	Active recovery, fat metabolism, base endurance
Zone 2	120-144 bpm	Aerobic Base / MICT	Improves aerobic endurance, mitochondrial efficiency
Zone 3	144-164 bpm	Tempo / Moderate	Improves sustained power, muscular endurance
Zone 4	164-178 bpm	Threshold / Hard	Increases lactate threshold, builds VO2 Max
Zone 5	> 178 bpm	Maximal / Sprint	Improves VO2 max, anaerobic power

Optimal Weekly Training Plan for Longevity

Combining HIIT, MICT (Moderate-Intensity Continuous Training), Strength, and Balance Training.

Weekly Breakdown

Day	Workout Type	Details
Monday	MICT Rowing / Running	45-60 min Zone 2 (Aerobic Base)
Tuesday	Strength + Balance	Full-body strength (squats, deadlifts, core) + balance drills
Wednesday	HIIT Intervals (Rowing / Running)	5 min warm-up → 4x4 min at Zone 4-5 (170-180 bpm) with 2 min recovery
Thursday	MICT Swimming	45 min continuous swim (Zone 2-3)
Friday	Strength + Balance	Focus on explosive power + core + single-leg stability
Saturday	VO2 Max Boost (Rowing / Running)	30-40 min Fartlek: 3-5 min Zone 4 (165-175 bpm), 2 min easy
Sunday	Recovery / Mobility	Yoga, light walk, or Zone 1 row

Monthly Training Plan Adjustments

• Week 1-2: Base Building (60% MICT, 30% HIIT, 10% Strength)
• Week 3: VO2 Max Boost (50% HIIT, 40% MICT, 10% Strength)
• Week 4: Deload / Recovery (Lower Volume, More Balance & Strength Focus)

Detailed Workout Plans

Strength and Balance

Workout Structure:

1. Warm-up (10 min): Light cardio (rowing or jump rope) + mobility drills
2. Main Strength Routine (3-4 sets each exercise):
   • Squats (8-12 reps)
   • Deadlifts (6-10 reps)
   • Bench Press / Push-ups (8-12 reps)
   • Bent-over Rows (8-12 reps)
   • Core work: Plank (45-60 sec), Hanging Leg Raises (10 reps)
3. Balance and Stability (2-3 rounds):
   • Single-leg Romanian Deadlifts (8 reps per leg)
   • Bosu Ball Squats (10 reps)
   • Balance Board or Slackline drills (30-60 sec)
4. Cool-down (5-10 min): Stretching and foam rolling

HIIT Intervals (Rowing / Running)

Workout Structure:

1. Warm-up (5-10 min): Easy rowing or jogging
2. Main Intervals (4 rounds):
   • 4 min high intensity (Zone 4-5, 170-180 bpm)
   • 2 min recovery (Zone 1-2, 110-130 bpm)
3. Cooldown (5 min): Light jogging or slow rowing

MICT Swimming

Workout Structure:

1. Warm-up (5 min): Easy swim with technique focus
2. Main Set:
   • 3-5 sets of 200m freestyle (Zone 2-3 pace)
   • 50m recovery swim between sets
3. Cooldown (5 min): Slow swimming with breath control drills

VO2 Max Boost (Rowing / Running)

Workout Structure:

1. Warm-up (5-10 min): Light cardio with dynamic stretching
2. Main Set (Fartlek Training):
   • 3-5 min Zone 4 effort (165-175 bpm)
   • 2 min easy pace recovery
   • Repeat for 30-40 min total
3. Cooldown (5 min): Light jogging or rowing

Recovery / Mobility

Workout Structure:

1. Low-intensity mobility work (Yoga, foam rolling, band stretches)
2. Walking or Zone 1 rowing (20-30 min) to enhance circulation