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…showed last 75 words of 310 total…to 20 min. Once you can perform 20 min. in a single session, increase to 25 min. Keep doing this until you reach 30 min. or the end of the 8th week. For cardiovascular fitness you should cycle 1.5 miles within 8 minutes. Keep increasing the distance and time period once you reach each level as allocated on the cycling program*. Frequency of Exercise The exercise frequency will be 3 times a week for flexibility, muscular strength and endurance, and cardiovascular exercises.