A three-hour weekly exercise program can include approximately one hour of Zone 2 training, one hour of strength training, 20-30 minutes of high-intensity aerobic training, and 30-40 minutes of stability training.

“so let's say someone starts at nothing so you're saying okay start at three hours a week how are you breaking that out you know I think you'd have to put probably an hour of that into steady state aerobic training zone two I think you'd have to put an hour of that into strength training I think you'd probably want to put 20 minutes of that or 30 minutes of that across one or two sessions into high intensity aerobic training so not hit intervals by the way but you know sort of the longer intervals that are VO2 max appropriate and then the remainder of that time call it another you know 30 or 40 minutes spread out at 10 minutes a day into some of the stability training”