Cardio & Stamina

Boost Your Endurance, Heart Health, and Performance

This program is designed to enhance cardiovascular fitness, improve lung capacity, and increase stamina through structured cardio workouts. Whether you're a beginner or an advanced athlete, this plan will help you build endurance at your own pace.

Choose Your Training Duration

⏳ 4-Week Program – Improve baseline stamina and cardiovascular health.
⏳ 8-Week Program – Enhance endurance and aerobic capacity.
⏳ 12-Week Program – Peak performance and long-term stamina gains.

Weekly Training Schedule

📌 Days Per Week:

• Beginner: 3-4 days

• Intermediate: 4-5 days

• Advanced: 5-6 days

Training Details Per Phase

Weeks 1-4: Building Cardiovascular Base

• Workout Duration: 20-30 min per session

• Focus: Establishing a solid aerobic foundation, improving breathing techniques.

Weeks 5-8: Increasing Speed & Endurance

• Workout Duration: 30-45 min per session

• Focus: Introducing interval training, increasing workout intensity.

Weeks 9-12: Peak Performance & Stamina Mastery

• Workout Duration: 45-60 min per session

• Focus: Enhancing speed, endurance, and pushing physical limits.