Elliptical Training Plan
The Complete Online Resource for PRT/PFA  Information
and Your Physical Training Needs
While There are many Elliptical training plans designed for both strength and endurance, the following plan
focuses using the Elliptical for your next PRT. First of all we know it will be a 12 minute test, this is to approximate
the time it takes to run 1.5 miles. Second, we know the goal of the test is to burn as many calories as possible.
Once we have completed the PT test a chart will convert calories in to a Pass / Fail score.  

Six Week 30 min Elliptical PRT Plan:

The following plan requires a time commitment of no more than 30 minutes Monday, Wednesday and Friday for
six weeks. If the workout is too easy increase your levels NOT your time. Remember this is a 12 minute test, not a
marathon.  
 
Mon
Tues
Wed
Thurs
Fri
Sat
Week 1
 Level: 10
Time: 10 min
Level: 8
Time: 20 min
Weight
Workout*
 Level: 8
Time: 30 min
Weight
Workout*
 Level: 10
Time: 20 min
Level: 8
Time: 10 min
Weights
or
Rest
Week 2
 Level: 12
Time: 10 min
Level: 10
Time: 20 min
Weight
Workout*
 Level: 10
Time 30 min
Weight
Workout*
 Level: 12
Time: 20 min
Level 10
Time: 10 min
Weights
or
Rest
Week 3
 Level: 12
Time: 10 min
Level: 10
Time: 20 min
Weight
Workout*
 Level: 10
Time 30 min
Weight
Workout*
 Level: 12
Time: 20 min
Level 10
Time: 10 min
Weights
or
Rest
Week 4
 Level: 13
Time 10 min
Level: 10
Time: 20 min
Weight
Workout*
 Level: 12
Time: 30 min
Weight
Workout*
 Level: 13
Time: 20 min
Level: 10
time 10 min
Weights
or
Rest
Week 5
 Level: 14
Time: 10 min
Level: 12
Time: 20 min
Weight
Workout*
 Level: 13
Time 30 min
Weight
Workout*
 Level: 14
Time: 20 min
Level: 13
Time: 10 min
Weights
or
Rest
Week 6
(1week
before PRT)
 Level: 15
Time: 15 min
Level: 10
Time: 8 min
Weight
Workout*
 Level: 16
Time: 10 min
Level: 10
Time: 8 min
Weight
Workout*
 Level: 16
Time: 12 min
Level: 10
Time: 8 min
Rest for
next
weeks PRT
* All Weight workouts should be done in accordance with your normal workout schedule.

* Remember: Do not start ANY workout unless you are physically able.  Check with your
Doctor before performing any of these exercises.