How Much Exercise Is Enough?

It depends on your goals.

If you’re just starting out, we recommend 3.5 hours of exercise per week.

That exercise should be a mixture of Zone 2 and Zone 4 workouts.

Your week might look like this:


Watch the video: “Blocks”

Four blocks of Zone 2 exercise, and 2 blocks of Zone 4 exercise.

When you arrive at Catalyst, your coach will guide you through the movements to perform, and stay with you for your entire session or class to make sure you’re exercising with the best technique and intensity.

After 90 days, if you’ve achieved a few of your first goals, your prescription might change to add another block or two per week.

If you’ve been exercising for awhile, your first prescription at Catalyst might look more like this:


3 Strength blocks, four Z2 blocks, one Z5 block and one Z3 block per week.

This is 4.5 hours of total exercise. We group some of these blocks together when you’re at Catalyst, so in a given session you might combine a block of Z2 with a Strength workout.

An athlete or competitive exerciser (like CrossFit) might start with this initial prescription:


6 hours of exercise per week, with 4 strength blocks, 4 Zone 2 blocks, two Zone 3 blocks and some Zone 4.

Your prescription will be tailored to you.

Every 90 days, we’ll measure your progress and change your prescription (and possibly your nutrition plan) to make sure you’re getting to your goals as quickly as possible.

Book your free consultation here: No-Sweat Intro