GATEWAY TO 8K -- SERIES OUTLINE

WEEK 1

42 minutes from 132 to 145 BPM

BPM CHART:
5-min. warmup @ 132-137 BPM
7 min. @ 145 BPM
1 min. @ 137 BPM
7 min. @ 145 BPM
1 min. @ 137 BPM
7 min. @ 145 BPM
1 min. @ 137 BPM
7 min. @ 145 BPM
1 min. @ 137 BPM
5-min. cooldown @ 137-132 BPM

WEEK 6

62 minutes from 134 to 147 BPM

BPM CHART:
5 min. warmup @ 134-139 BPM
12 min. @ 147 BPM
1 min. @ 139 BPM
12 min. @ 147 BPM
1 min. @ 139 BPM
12 min. @ 147 BPM
1 min. @ 139 BPM
12 min. @ 147 BPM
1 min. @ 139 BPM
5 min. cooldown @ 139-134 BPM

WEEK 2

46 minutes from 132 to 145 BPM

BPM CHART:
5 min. warmup @ 132-137 BPM
8 min. @ 145 BPM
1 min. @ 137 BPM
8 min. @ 145 BPM
1 min. @ 137 BPM
8 min. @ 145 BPM
1 min. @ 137 BPM
8 min. @ 145 BPM
1 min. @ 137 BPM
5 min. cooldown @ 137-132 BPM

WEEK 7

58 minutes from 135-148 BPM

BPM CHART:
5 min. warmup @ 135-140 BPM
15 min. @ 148 BPM
1 min. @ 140 BPM
15 min. @ 148 BPM
1 min. @ 140 BPM
15 min. @ 148 BPM
1 min. @ 140 BPM
5 min. cooldown @ 140-135 BPM

WEEK 3

50 minutes from 133 to 146 BPM

BPM CHART:
5 min @ 133-138 BPM
9 min @ 146 BPM
1 min @ 138 BPM
9 min @ 146 BPM
1 min @ 138 BPM
9 min @ 146 BPM
1 min @ 138 BPM
9 min @ 146 BPM
1 min @ 138 BPM
5 min @ 138-133 BPM

WEEK 8

58 minutes from 135 to 148 BPM

BPM CHART:
5 min. warmup @ 135-140 BPM
20 min. @ 148 BPM
2 min. @ 140 BPM
20 min. @ 148 BPM
2 min. @ 140 BPM
5 min. cooldown @ 140-135 BPM
WEEK 4

54 minutes from 133 to 146 BPM

BPM CHART:
5 min @ 133-138 BPM
10 min @ 146 BPM
1 min @ 138 BPM
10 min @ 146 BPM
1 min @ 138 BPM
10 min @ 146 BPM
1 min @ 138 BPM
10 min @ 146 BPM
1 min @ 138 BPM
5 min @ 138-133 BPM
WEEK 9

62 minutes from 136 to 149 BPM

BPM CHART:
5 min. warmup @ 136-141 BPM
25 min. @ 149 BPM
1 min. @ 141 BPM
25 min. @ 149 BPM
1 min. @ 141 BPM
5 min. cooldown @ 141-136 BPM
WEEK 5

58 minutes from 134 to 147 BPM

BPM CHART:
5 min. warmup @ 134-139 BPM
11 min. @ 147 BPM
1 min. @ 139 BPM
11 min. @ 147 BPM
1 min. @ 139 BPM
11 min. @ 147 BPM
1 min. @ 139 BPM
11 min. @ 147 BPM
1 min. @ 139 BPM
5 min. cooldown @ 139-134 BPM
WEEK 10

60 minutes at 136 to 149 BPM

BPM CHART:
5 min. warmup @ 136-141 BPM
50 min. @ 149 BPM
5 min. cooldown @ 141-136 BPM