Joe Dowdell: Energy System Training

In addition to my 10 Must-Do Moves, I have designed an energy system training program, which once again has been modified from my book, "Ultimate You," for the exclusive purpose of this four week program. Beginners should use a stationary bike for the entire four weeks.

Individuals that fall into the intermediate/advanced category should go with the stationary bike or treadmill (running outside is also an excellent option) for the entire four weeks. The EST program is designed to complement the metabolic resistance training program and should be performed on the days in between these workouts (i.e., Tuesday, Thursday & Saturday).

Please Note: Beginners, during the work interval you should increase the resistance (or gear) on the bike in order to achieve a higher Rate of Perceived Exertion.

Be sure to check out the RPE guide below so you know how hard you should be working!

Week 1: Total Time: 22 to 26 minutes

Warm up: Three to five minutes at an RPE of 2.
Work Interval #1: 120 seconds of cycling (beginners) or Jogging/Running (Int./Adv.) at an RPE of 5.
Recovery Interval #1: 120 seconds of cycling (beginners) or walking (Int./Adv) at an RPE of 2.
Repeat the work and recovery intervals three more times.
Cool Down: Three to five minutes at an RPE of 2.


Week 2: Total Time: 21 to 25 minutes

Warm up: 3 to 5 minutes at an RPE of 2.
Work Interval #1: 60 seconds of cycling (beginners) or Jogging/Running (Int./Adv.) at an RPE of 6.
Recovery Interval #1: 120 seconds of cycling (beginners) or walking (Int./Adv) at an RPE of 2.
Repeat the work and recovery intervals four more times.
Cool Down: Three to five minutes at an RPE of 2.


Week 3: Total Time: 19.5 to 23.5 minutes

Warm up: Three to five minutes at an RPE of 2.
Work Interval #1: 45 seconds of cycling (beginners) or Jogging/Running (Int./Adv.) at an RPE of 7.
Recovery Interval #1: 90 seconds of cycling (beginners) or walking (Int./Adv) at an RPE of 2.
Repeat the intervals five more times.
Cool Down: Three minutes at an RPE of 2.


Week 4: Total Time: 16.5-22 minutes

Warm up: Three to five minutes at an RPE of 2.
Work Interval #1: 30 seconds of cycling (beginners) or Jogging/Running (Int./Adv.) at an RPE of 8.
Recovery Interval #1: 60 seconds of cycling (beginners) or walking (Int./Adv) at an RPE of 2.
Repeat the intervals six to seven more times.
Cool Down: Three to five minutes at an RPE of 2.

Rate of Perceived Exertion Table
RPE 1: Extremely easy, breathing is very relaxed.
RPE 2: Very easy, you can carry on a conversation easily.
RPE 3: Easy, can carry on a conversation but it's somewhat labored.
RPE 4: Moderate, talking becomes difficult.
RPE 5: Somewhat hard, breathing becomes heavy.
RPE 6: Moderately hard, you're taking deep breaths and conversation is very difficult.
RPE 7: Hard, forceful inhalation/expiration.
RPE 8: Very hard, labored breathing and you cannot talk.
RPE 9: Very, very hard, breathing is extremely labored.
RPE 10: Extremely hard, you're gasping for air.