TRAIN WITH YOUR HEART

30

40

REST

REST

REST

1

2

3

4

5

6

7

WEEK 1DAY

Time (min) 600

Your heart rate zones

1

50-60%

EA

SY

5

90-100%

2

60-70%

FAT

BU

RN

3

70-80%

EN

DU

RE

SP

RIN

T

4

80-90%

SP

EE

D

IMPROVE OVERALL FITNESS

MAXIMISEPERFORMANCE

LOSE WEIGHT

30s30s 22

30

1010

45

2525 55

55

REST

REST

REST

35

55

520

REST

REST

REST

40

60

101015

REST

REST

REST

45

60

51510

REST

REST

REST

35

10

50

2510

5

REST

REST

REST

GETTING FITTER IN 6 WEEKS

x10x830s 1

x12

10 105 530s 1 130s 1 1x15 x8 x10

WEEK 21

2

3

4

5

6

7

WEEK 31

2

3

4

5

6

7

WEEK 41

2

3

4

5

6

7

WEEK 51

2

3

4

5

6

7

WEEK 61

2

3

4

5

6

7

510

105

If your current running level is:

START WITH:

Beginner 2 - 4 times a month

for20+ min

day 2 & 6

Intermediate 1 - 2 times a week

for 30+ min

day 2, 4 & 6

Advanced 3 - 4 times a week

for30+ min

complete schedule

Your personal training schedule

Use the TomTom Cardio to ensure you stay in heart rate zone tomtom.com/sports

Find your personal heart-rate zones

Understand your 5 heart-rate zones and which energy source you are using based on your maximum heart-rate. Your zones are based on percentages of your personal maximum heart-rate.

YOUR BODYMix zones to create your ideal training programme

By combining di�erent zones for di�erent amounts of time, you can create a unique personal training programme — tailored to your specific goals. So if your goal is a marathon, focus on lower zones. If you’re preparing for a fast 5k, you’ll want to look at higher zones in shorter bursts.

Including a mix of zones gets your body used to di�erent training intensities, allowing you to burn energy more e­ciently — so you can get fitter, run faster and go further.

YOUR WORKOUTTRAIN WITH YOUR HEARTHeart-rate is your unique indicator of personal e�ort

It tells you exactly how hard your body is working at every moment, so you can optimise your training to match your goals.

Only heart-rate measures the intensity of your workout. That’s because the same run may take di�erent levels of e�ort from day to day. Factors like stress, sleep, recovery time and hydration all play a part.

YOUR RESULTSAchieve the results you want

Training in di�erent heart-rate zones lets you:

• Train smarter• Run more e­ciently• Burn more fat• Recover better• Prevent injury• Improve faster

1510 21 2 21MON

Time (min) 600

FIND YOUR PERSON

AL H

EART-RATE ZONES

CREATE YOUR IDEAL TRAINING PROGRAMME

CREATE YOUR IDEAL

TRAINING PROGRAMME

TRA

IN W

ITH YO

UR HEART

ACHIEVE THE RESULTS

YOU WANTTRAIN SMARTERRUN MORE EFFICIENTLYBURN MORE FATRECOVER BETTERPREVENT INJURYIMPROVE FASTER

MON / TUE / WED / THU / FRI / SAT / SUN

SPRINT SPEED ENDURE FAT BURN EASY1

5

4

3

2

1

50-60%

EA

SY

5

90-100%

2

60-70%

FAT

BU

RN

3

70-80%

EN

DU

RE

SP

RIN

TLOSE WEIGHTMAXIMISE

PERFORMANCE

IMPROVE OVERALL FITNESS

4

80-90%

SP

EE

D

Find your personal heart-rate zones

Understand your 5 heart-rate zones and which energy source you are using based on your maximum heart-rate. Your zones are based on percentages of your personal maximum heart-rate.

YOUR BODYMix zones to create your ideal training programme

By combining di�erent zones for di�erent amounts of time, you can create a unique personal training programme — tailored to your specific goals. So if your goal is a marathon, focus on lower zones. If you’re preparing for a fast 5k, you’ll want to look at higher zones in shorter bursts.

Including a mix of zones gets your body used to di�erent training intensities, allowing you to burn energy more e­ciently — so you can get fitter, run faster and go further.

YOUR WORKOUTTRAIN WITH YOUR HEARTHeart-rate is your unique indicator of personal e�ort

It tells you exactly how hard your body is working at every moment, so you can optimise your training to match your goals.

Only heart-rate measures the intensity of your workout. That’s because the same run may take di�erent levels of e�ort from day to day. Factors like stress, sleep, recovery time and hydration all play a part.

YOUR RESULTSAchieve the results you want

Training in di�erent heart-rate zones lets you:

• Train smarter• Run more e­ciently• Burn more fat• Recover better• Prevent injury• Improve faster

1510 21 2 21MON

Time (min) 600

FIND YOUR PERSON

AL H

EART-RATE ZONES

CREATE YOUR IDEAL TRAINING PROGRAMME

CREATE YOUR IDEAL

TRAINING PROGRAMME

TRA

IN W

ITH YO

UR HEART

ACHIEVE THE RESULTS

YOU WANTTRAIN SMARTERRUN MORE EFFICIENTLYBURN MORE FATRECOVER BETTERPREVENT INJURYIMPROVE FASTER

MON / TUE / WED / THU / FRI / SAT / SUN

SPRINT SPEED ENDURE FAT BURN EASY1

5

4

3

2

1

50-60%

EA

SY

5

90-100%

2

60-70%

FAT

BU

RN

3

70-80%

EN

DU

RE

SP

RIN

T

LOSE WEIGHTMAXIMISE PERFORMANCE

IMPROVE OVERALL FITNESS

4

80-90%

SP

EE

D

Find your personal heart-rate zones

Understand your 5 heart-rate zones and which energy source you are using based on your maximum heart-rate. Your zones are based on percentages of your personal maximum heart-rate.

YOUR BODYMix zones to create your ideal training programme

By combining di�erent zones for di�erent amounts of time, you can create a unique personal training programme — tailored to your specific goals. So if your goal is a marathon, focus on lower zones. If you’re preparing for a fast 5k, you’ll want to look at higher zones in shorter bursts.

Including a mix of zones gets your body used to di�erent training intensities, allowing you to burn energy more e­ciently — so you can get fitter, run faster and go further.

YOUR WORKOUTTRAIN WITH YOUR HEARTHeart-rate is your unique indicator of personal e�ort

It tells you exactly how hard your body is working at every moment, so you can optimise your training to match your goals.

Only heart-rate measures the intensity of your workout. That’s because the same run may take di�erent levels of e�ort from day to day. Factors like stress, sleep, recovery time and hydration all play a part.

YOUR RESULTSAchieve the results you want

Training in di�erent heart-rate zones lets you:

• Train smarter• Run more e­ciently• Burn more fat• Recover better• Prevent injury• Improve faster

1510 21 2 21MON

Time (min) 600

FIND YOUR PERSON

AL H

EART-RATE ZONES

CREATE YOUR IDEAL TRAINING PROGRAMME

CREATE YOUR IDEAL

TRAINING PROGRAMME

TRA

IN W

ITH YO

UR HEART

ACHIEVE THE RESULTS

YOU WANTTRAIN SMARTERRUN MORE EFFICIENTLYBURN MORE FATRECOVER BETTERPREVENT INJURYIMPROVE FASTER

MON / TUE / WED / THU / FRI / SAT / SUN

SPRINT SPEED ENDURE FAT BURN EASY1

5

4

3

2

1

50-60%

EA

SY

5

90-100%

2

60-70%

FAT

BU

RN

3

70-80%

EN

DU

RE

SP

RIN

T

LOSE WEIGHTMAXIMISE PERFORMANCE

IMPROVE OVERALL FITNESS

4

80-90%

SP

EE

D

Find your personal heart-rate zones

Understand your 5 heart-rate zones and which energy source you are using based on your maximum heart-rate. Your zones are based on percentages of your personal maximum heart-rate.

YOUR BODYMix zones to create your ideal training programme

By combining di�erent zones for di�erent amounts of time, you can create a unique personal training programme — tailored to your specific goals. So if your goal is a marathon, focus on lower zones. If you’re preparing for a fast 5k, you’ll want to look at higher zones in shorter bursts.

Including a mix of zones gets your body used to di�erent training intensities, allowing you to burn energy more e­ciently — so you can get fitter, run faster and go further.

YOUR WORKOUTTRAIN WITH YOUR HEARTHeart-rate is your unique indicator of personal e�ort

It tells you exactly how hard your body is working at every moment, so you can optimise your training to match your goals.

Only heart-rate measures the intensity of your workout. That’s because the same run may take di�erent levels of e�ort from day to day. Factors like stress, sleep, recovery time and hydration all play a part.

YOUR RESULTSAchieve the results you want

Training in di�erent heart-rate zones lets you:

• Train smarter• Run more e­ciently• Burn more fat• Recover better• Prevent injury• Improve faster

1510 21 2 21MON

Time (min) 600

FIND YOUR PERSON

AL H

EART-RATE ZONES

CREATE YOUR IDEAL TRAINING PROGRAMME

CREATE YOUR IDEAL

TRAINING PROGRAMME

TRA

IN W

ITH YO

UR HEART

ACHIEVE THE RESULTS

YOU WANTTRAIN SMARTERRUN MORE EFFICIENTLYBURN MORE FATRECOVER BETTERPREVENT INJURYIMPROVE FASTER

MON / TUE / WED / THU / FRI / SAT / SUN

SPRINT SPEED ENDURE FAT BURN EASY1

5

4

3

2

1

50-60%

EA

SY

5

90-100%

2

60-70%

FAT

BU

RN

3

70-80%

EN

DU

RE

SP

RIN

T

LOSE WEIGHTMAXIMISE PERFORMANCE

IMPROVE OVERALL FITNESS

4

80-90%

SP

EE

D

Find your personal heart-rate zones

Understand your 5 heart-rate zones and which energy source you are using based on your maximum heart-rate. Your zones are based on percentages of your personal maximum heart-rate.

YOUR BODYMix zones to create your ideal training programme

By combining di�erent zones for di�erent amounts of time, you can create a unique personal training programme — tailored to your specific goals. So if your goal is a marathon, focus on lower zones. If you’re preparing for a fast 5k, you’ll want to look at higher zones in shorter bursts.

Including a mix of zones gets your body used to di�erent training intensities, allowing you to burn energy more e­ciently — so you can get fitter, run faster and go further.

YOUR WORKOUTTRAIN WITH YOUR HEARTHeart-rate is your unique indicator of personal e�ort

It tells you exactly how hard your body is working at every moment, so you can optimise your training to match your goals.

Only heart-rate measures the intensity of your workout. That’s because the same run may take di�erent levels of e�ort from day to day. Factors like stress, sleep, recovery time and hydration all play a part.

YOUR RESULTSAchieve the results you want

Training in di�erent heart-rate zones lets you:

• Train smarter• Run more e­ciently• Burn more fat• Recover better• Prevent injury• Improve faster

1510 21 2 21MON

Time (min) 600

FIND YOUR PERSON

AL H

EART-RATE ZONES

CREATE YOUR IDEAL TRAINING PROGRAMME

CREATE YOUR IDEAL

TRAINING PROGRAMME

TRA

IN W

ITH YO

UR HEART

ACHIEVE THE RESULTS

YOU WANTTRAIN SMARTERRUN MORE EFFICIENTLYBURN MORE FATRECOVER BETTERPREVENT INJURYIMPROVE FASTER

MON / TUE / WED / THU / FRI / SAT / SUN

SPRINT SPEED ENDURE FAT BURN EASY1

5

4

3

2

1

50-60%

EA

SY

5

90-100%

2

60-70%

FAT

BU

RN

3

70-80%

EN

DU

RE

SP

RIN

T

LOSE WEIGHTMAXIMISE PERFORMANCE

IMPROVE OVERALL FITNESS

4

80-90%

SP

EE

D