I need help/critiques of my training program.
I’m a 30 year old male in decent shape. I’m about 5’6 and 175lbs with a muscular build. My primary goal is improving my heart health and the secondary is overall endurance/aerobic capacity. I have a powerlifting/CrossFit background, but have always had terrible cardio. Here’s my plan in a nutshell:
1) indoor cycle 45 minutes 6x per week at around 100-125 bpm 2) run/row 45 minutes 3-4x per week at around 145-155 bpm 3) HIIT 6-10 minutes 3-4x per week at 170-190 bpm 4) Powerbuilding program 4x per week
My HIIT workout will be either prior to or directly after my lifting days. Everything else will be mostly in the evenings. Some of these I’ll obviously do on the same day. I was also wondering if I could do the heart rate zone training (my run/row at 145-155bpm) daily or at least back to back? My goal is to eventually be able to run a 10k comfortably and a 24-minute 5k (which most of you can do in your sleep lol) ANY help is appreciated. Sorry if the format is trash or if none of this makes any kind of logical sense. Thank you guys.
Edit: wording and spelling
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