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Hey Maya,
Sorry to reopen this, I did purchase the 12 week program and I’m starting it as you said by reducing the volume in the first couple of weeks to 50%.
Some of the sessions mention to warm up activity description (like the Zone 2 aerobic with pickups) while others mention worm ups as Notes that are separate to the activity.
Should I treat these 2 warmups the same? And if so is that extra time to add to the activity or it’s part of the activity, ie: If activity is 1h long with 20 minutes warmup is that a total of 1h out of which 20 minutes are warmup or is it 1h 20 minutes of activity of which 20 minutes are warmup and 1 hour of actual work?
Regards,
Ander.