REST

REST REST

REST

WEEK 1DAY

Time (min) 600

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

BURN FAT - INTERMEDIATE

WEEK 2

WEEK 3 WEEK 4

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

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

Your heart rate zones

REST1 REST1

REST1 REST1

1

1 1

1

REST1 REST1

REST1

REST1 REST1

1

1

REST1 REST1

10

10

12 8

10

10

10

10

14

10

8

35

35

35

3030 1

40

1

2

3

4

5

6

7

1

1 1

1 1

REST REST

451 1 50

20

20

22

55

5

35 55 1

1

2

3

4

5

6

7

11

2

3

4

5

6

7

1

1

2

3

4

5

6

7

TRAIN WITH YOUR HEART

4:30 0:30x4

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

DFind 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