Ch - Aerobic Training Program Screen
This screen is specific for Trainee Participants,
although very similar to the other Training Program screens.
This screen is specific for Trainee Participants,
although very similar to the other Training Program screens.
Personal CrossComp
Aerobic Training Program
User's First & Last Name
Exercise Rx:
Gradually develop a regular running pattern of 3 10-minute runs per day, 6 days per week,
and gradually increase the intensity of your runs to an average pace of 9 mph.
Coach: Coach's First & Last Name
Coach's Phone # (for text-messaging)
Aerobic Training Program
User's First & Last Name
Exercise Rx:
Gradually develop a regular running pattern of 3 10-minute runs per day, 6 days per week,
and gradually increase the intensity of your runs to an average pace of 9 mph.
Coach: Coach's First & Last Name
Coach's Phone # (for text-messaging)
Aerobic Training Objectives
Modify your current exercise program to achieve the objectives below.
Modify your current exercise program to achieve the objectives below.
Objective #1:
Objective #2:
Objective #3:
Objective #4:
Objective #5:
Objective #6:
Objective #7:
Objective #8:
Goal:
- Establish Weekly Frequency
- Gradually work up to 1 10-minute run per day, 6 days per week.
Objective #2:
- Establish Daily Frequency
- Gradually work up to 3 10-minute runs per day, 6 days per week.
Objective #3:
- Establish Daily Duration
- Gradually work up to a consistent total of 30 minutes of running per day, 6 days per week.
Objective #4:
- Establish Weekly Duration
- Gradually work up to a consistent total of 180 minutes of running per week.
- (If you are short one day of the week, make up the difference on another day of the same week.)
Objective #5:
- Establish Intensity Level
- Breath Deeply throughout each running session, but do not get uncomfortably "out-of-breath."
- Optional: Measure the distance of your run to work up to a pace of 9 mph.
- 9 mph = 2400 meters (1.5 miles) in 10 minutes.
Objective #6:
- Develop consistency and long-term commitment.
- Maintain a running pattern of 180 minutes per week until your follow-up CrossComp.
Objective #7:
- Do a follow-up CrossComp on Score Expiration Date
Objective #8:
- Follow your up-dated Exercise Rx and continue your Fitness Training based on your follow-Up CrossComp Score until you achieve your next fitness goal.
Goal:
- Run 2400 meters (1.5 mile) in less than 10 minutes (9 mph).
- Achieve a Champion-Level CrossComp Aerobic Score of 100.0% or higher.
- Participate in a CrossComp Tournament for your Age Group and Competition Level.
- Qualify for CrossComp's Elite Fitness Training Program.
- Achieve a BMI of XX.X or less (secondary fitness goal).
Notes:
- BMI of XX.X =
- 26.0 IF the user's BMI is >26.0.
- 24.0 IF the user is MALE with a BMI >24.0, but < 26.0
- 22.0 IF the user is FEMALE with a BMI >22.0, but < 26.0