Originally Posted by Donald Lee
...Anyways, you can start out doing about 30 min/day 2-3 days/week of CO work in the 120-140 HR range. Then, increase volume, frequency, and/or intensity as needed for further adaptations. You can work up to 60 min/day.
Donald, Is staying in zone 1 heart rate for 30-60min preferable over a 30minute jog. A 9min mile pace normally puts me in upper zone 2, if not lower zone 3, for 30minutes.