During Weeks 5-6 of the beginner plan, what is the prescribed cardio?

• A. 5 days cardio 20-25 min
• B. 3 days cardio 15-20 min
• C. 2 days cardio 60 min
• D. 4 days cardio 30-40 min

Answer: (D)

Weeks 5-6 focus on increasing cardio volume in a sustainable way to build endurance. The prescribed plan is four cardio sessions each week, with each session lasting 30–40 minutes. This level provides enough weekly cardio to stimulate aerobic improvements while keeping each workout manageable and allowing recovery between sessions.

This pattern follows a gradual progression: starting with fewer, shorter sessions earlier on and stepping up to a consistent four-day-a-week routine. It balances frequency and duration so you accumulate meaningful cardio training without overdoing it.

The other patterns either push too much too soon, give too long a single session with little frequency, or keep cardio too short overall, which isn’t as effective for progressing endurance at this stage.