Mylo FM includes the below four activities:
Tennis (Football/Squash/….)
Swimming
Running
Gym
Swimming Guide
Pool length is usually either 25 or 50 meters
A lap can be going from one side to the other one time or more
Break between laps for about 1 minute or longer if you need them
Level Distance (m) Lap (m) Laps Time Range (min) 1 250 25 10 10-30 2 375 25 15 15-40 3 500 25 20 20-50 4 500 50 10 20-40 5 750 50 15 30-55 6 1000 50 20 40-70 7 1000 100 10 40-60 8 1200 100 12 50-70 9 1400 100 14 60-75 10 1050 150 7 40-55 11 1500 150 10 60-75 12 1000 200 5 40-55 13 1400 200 7 55-65 14 1000 250 4 35-45 15 1250 250 5 40-55 16 1500 250 6 50-60 17 1750 250 7 60-65 18 2000 250 8 65-70 19 2000 500 4 60-65
Running Guide
Options: 400m Track (preferred) or Outdoor or Treadmill
Level Distance (Km) Time Range (min:sec) 1 0.4 1:20 – 2:05 2 0.8 3:00 – 4:10 3 1.2 4:45 – 6:15 4 1.6 6:30 – 8:20 5 2 8:15 – 10:25 6 2.4 10:00 – 12:30 7 2.8 11:45 – 14:35 8 3.2 13:30 – 16:40 9 3.6 15:15 – 18:45 10 4 17:00 – 20:50
Gym Guide
Ordinary Sit ups
Ordinary Push ups are optional
preferably on an Assisted Chin-Up/Dip: Chin-Up or Pull-Up in two different grips horizontal and vertical, and Dip in ordinary grip
Stepper, and Bike are mainly to cool down. So, always at a relaxing level.
Level Sit ups Push ups Chin-Up/Dip Stepper Bike 1 42 1*10 3*10 2:42 2:42 2 69 2*10 3*10 4:42 4:42 3 93 3*10 3*10 6:42 6:42 4 142 4*10 3*10 10:42 10:42 5 242 3*15 4*10 10:42 10:42 6 242 4*15 4*15 10:42 10:42
10 Week Plan
Running 1 @Lv1-4 means: 1 day at Level 1 or 2 or 3 or 4
Swimming 2 @Lv1-4 means: 2 days at Level 1 or 2 or 3 or 4
Tennis 1 means: one day
Gym 1 means: 1 day
Day Offs 3 means: 3 days off
Week Running Swimming Tennis Gym Day Offs 1 1 @Lv1-4 2 @Lv1-4 1 1 3 2 2 @Lv2-4 3 @Lv1-4 1 1 3 3 2 @Lv3-5 3 @Lv2-5 2 2 3 4 2 @Lv4-6 4 @Lv2-6 2 2 3 5 2 @Lv4-6 4 @Lv3-7 2 3 2 6 2 @Lv5-6 4 @Lv3-7 2 3 2 7 2 @Lv5-7 4 @Lv4-8 3 4 2 8 2 @Lv6-8 5 @Lv4-8 3 4 2 9 2 @Lv6-8 6 @Lv5-9 3 4 1 10 2 @Lv6-8 6 @Lv5-10 4 4 1
10 Week Plan Example
D1 & D2: Weekend days
D3-D7: Working days
S: Swimming, R: Running, G: Gym, T: Tennis (Football/Squash/….)
#: Level
off: rest
Week D1 D2 D3 D4 D5 D6 D7 1 S4 R4+G1 off S4 T off off 2 R4+S4 R4+S4+G1 off off S4 T off 3 R5+S4 R5+S4+G2 off off S4+T T+G2 off 4 R5+S5 R5+S5+G2 off off S5+T S5+T+G2 off 5 R6+S5 R6+S5+G2 S5 off T+G2 S5+T+G2 off 6 R6+S5 R6+S5+G3 S6 off T+G3 S5+T+G3 off 7 R7+S6+G3 R7+S6+G3 S6+T off T+G3 S6+T+G3 off 8 R7+S6+G3 R7+S6+G4 S7+T off T+S7+G3 T+S7+G4 off 9 R7+S7+G4 R7+S7+G4 S10+T off T+S7+G4 T+S7+G4 S10 10 R8+S7+G4 R8+S7+G4 S10+T off T+S7+G4 T+S10+G4 T+S10
Useful links: Mylo FM Weekly Plan .
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