How to Write a Weekly Training Schedule for Busy Professionals

Build Your Weekly Plan in Minutes

A weekly cardio plan can be built in minutes and scaled to any schedule. You’ll learn how to pick session types, set heart rate zones, and progress safely.

Direct answer: Set 3–5 sessions, mix zones 2–5, start with 90–150 weekly minutes, and add 5–10% time or intensity every 1–2 weeks.

Why Mixed-Zone Training Reshapes Your Engine

Cardio reshapes your engine. Easy aerobic work improves mitochondrial density and stroke volume; threshold and interval sessions raise your lactate turn point and top-end power. Together, they support better daily energy, lower perceived exertion at common paces, and more resilient joints and tendons.

In client logs and practice-based reports, consistent mixed-zone training is linked to improved endurance, lower resting heart rate, and steadier HRV trends. My own Garmin and Strava data show easier breathing at the same routes and paces after 6–8 weeks when I keep most minutes in Zone 2 and sprinkle structured efforts.

Two quick wins I see most often: stairs feel easier within a few weeks, and sleep quality nudges up when intensity is balanced and recovery is respected.

Client note — Jess, 42: “Four weeks in, I wasn’t gassed on school drop-off hills. Same path, calmer breathing.”

Warm Up, Test Baseline, and Choose Sessions

Warm-up — 5 minutes of easy movement (walk, spin, or row) and light mobility. Cooldown — 3–5 minutes easy pace and gentle breathing.

1. Set your baseline (10–20 minutes): Do a comfortable test (e.g., 10-minute brisk walk, easy spin, or 1 km jog). Note distance or pace, average heart rate (if available), and RPE (1–10 scale). Log in Strava, Garmin Connect, Polar Flow, Fitbit, or Apple Health.
2. Choose your schedule (3–5 sessions/week):
   • Busy? 3 days works: two easy sessions, one quality session.
   • Moderate time? 4 days: two easy, one moderate (tempo), one interval or hills.
   • Plenty of time? 5 days: three easy, one tempo, one interval.
3. Know your effort zones:
   • Zone 1–2: Easy, full sentences. RPE 3–4. Builds base and recovery.
   • Zone 3: Steady, short phrases. RPE 5–6. Tempo/”comfortably hard”.
   • Zone 4: Hard, 1–2 words. RPE 7–8. Threshold intervals.
   • Zone 5: Very hard, gasping. RPE 9–10. Short, sharp efforts.

   If you don’t have a monitor, use the talk test and RPE. If you do, anchor with your measured zones from a device or lab; otherwise estimate cautiously.

4. Build a simple week:
   • Easy day: 25–45 minutes Zone 2.
   • Tempo day: 10–20 minutes total at Zone 3 (continuous or 2–3 x 5–8 minutes) with equal easy recovery.
   • Interval day: 6–12 minutes total hard work in Zone 4–5 (e.g., 6 x 1-minute hard/1-minute easy or 3 x 3 minutes hard/2 minutes easy).
   • Optional endurance day: 40–75 minutes Zone 2 if time allows.
5. Progress slowly: Increase weekly minutes by 5–10% or add one small block of Zone 3–4 every 1–2 weeks. Every 4th week, reduce volume by ~20–30% to consolidate.
6. Fuel and recover: For sessions over 45–60 minutes, sip fluids and consider a small carb source. Daily nutrition: include protein across meals, plenty of fruits/veg, and carbs matched to training days. Many clients do well tracking with MyFitnessPal for a week to spot gaps. Sleep 7–9 hours where possible.
7. Log and review: Track minutes per zone, RPE, and notes (mood, sleep, soreness). A simple rule: if RPE rises at the same pace for three sessions in a row, you need more recovery.

Scale Volume from Beginner to Advanced Weeks

Use this roadmap to scale volume and intensity. Keep two days between hard sessions when possible. Insert a lighter week every fourth week.

Plain-text table: Weekly progression overview by level

Beginner Week 1–2: 3 sessions — 2 x Zone 2 (25–35 min), 1 x Zone 3 (2 x 6–8 min) | Total: 90–120 min

Beginner Week 3–4: +5–10% minutes; Zone 3 becomes 2 x 8–10 min | Total: 100–135 min

Beginner Week 5 (Deload): Reduce volume ~25%, all Zone 1–2 | Total: 75–100 min

Beginner Week 6–8: 3–4 sessions — add optional 4 x 1 min Zone 4; long Zone 2 = 40–50 min



Intermediate Week 1–2: 4 sessions — 2 x Zone 2 (35–45 min), 1 x Tempo (12–20 min), 1 x Intervals (6–10 x 1 min Z4) | 140–200 min

Intermediate Week 3–4: +5–10% minutes; Intervals shift to 3 x 3 min Z4 | 155–220 min

Intermediate Week 5 (Deload): -25–30% volume, remove intervals | 110–150 min

Intermediate Week 6–8: Add long Zone 2 (50–70 min); Tempo 2 x 10 min; Intervals 5 x 2 min Z4



Advanced Week 1–2: 5 sessions — 3 x Zone 2 (40–60 min), 1 x Tempo (20–30 min), 1 x Intervals (5–8 x 2–3 min Z4–5) | 220–320 min

Advanced Week 3–4: +5–10% minutes; one interval session becomes 3 x 5 min Z4; maintain two easy days pre/post

Advanced Week 5 (Deload): -30% volume, keep brief strides only | 150–220 min

Advanced Week 6–8: Add progression long run/ride (last 10–15 min Zone 3); alternate interval styles weekly

Progress checks: hold the same route and note if RPE or heart rate drops at the same pace. If not improving after 2–3 weeks, reduce intensity, improve sleep, or add an extra easy day.

Balance Intensity and Watch for Injury Flags

• Frequency: Most beginners thrive at 3–4 days. Advance to 4–5 only when you finish sessions feeling fresh more often than not.
• Intensity balance: Keep ~70–85% of minutes in Zone 1–2. One tempo and one interval day is plenty for most.
• Common mistakes: Skipping easy pacing, adding intensity too quickly, and under-fueling. If motivation dips, shorten but keep the habit—20 minutes easy counts.
• Recovery habits: Aim for 7–9 hours of sleep. Light mobility after sessions. Hydrate and include protein alongside carbs within a couple of hours.
• Injury red flags: Sharp pain, swelling, or altered gait—back off and cross‑train (bike, elliptical, row) while you assess. When in doubt, consult a professional.
• Validation metrics: Track at least two: resting HR trend, a repeatable 10–15 minute easy route (pace or RPE), weekly minutes per zone, or HRV trend from your wearable.
• Tools I use: Planning in TrainingPeaks or Garmin; route and community on Strava; nutrition spot-check with MyFitnessPal; simple notes in Apple Health.

Client note — Marco, 36: “Tempos used to crush me. Spacing them and keeping most days easy let me run more without feeling wrecked.”

Next steps: Pick your schedule (3–5 sessions), draft next week, and log every workout. If you want my editable template or checkpoint tests, subscribe for the free download.