Continuous pace training is the conditioning of an activity for a constant intensity. This can be achieved with almost any cardio exercise - walking, jogging, swimming, biking, rowing, stair climbing.
Parts of the Continuous Pace Workout
Warm Up
Warm up the first 2 minutes at Intensity Level 5.
Constant Pace Conditioning
Work out around Intensity Level 7, maintain for a period between 16 and 36 minutes.
Cool Down
Cool down the final 2 minutes at Intensity Level 5.
Duration
To receive benefits from a continuous pace workout, you're training period should last 20 - 40 minutes. Try to throw in a long run from time-to-time.
Novice exercisers may start out at only 10 minutes, but this is only to get use to physical activity, with the goal of reaching at least 20 minutes.
