In general

Assume, you have done some research, more or less. And you still can’t decide for a certain plan, or you are left not having found any compelling answers or anything convincing yet. And you don’t feel like looking further.

Then you just do it yourself by the easy principles of

• setting up a schedule you can afford (which days, for how long each)
• incrementing from the easy to the hard
• implementing knowledge gained from research so far
• learning by doing: repeat previous training if the next one turned out too hard, or adapt the plan

Example of developing a cardio training plan (indoor/exercise bike ride)

Let’s say we don’t want to train longer than for 15min each to begin with, as we fear to be bored otherwise and also just don’t have more time. Also assume, we do it every day or with random (or forced by recovery) breaks of 1-3 days.

Then let’s fill in the content of the various 15min sessions.

But first, define the heart rate ranges (https://en.wikipedia.org/wiki/File:Exercise_zones_Fox_and_Haskell.svg):

To fill in your personal absolute heart rate ranges, first find out your personal maximum (100%) heart rate (beats per minute), either by exercise (but be careful, consult a physician) or by formula (also be careful), e.g. 187 (220 minus age, by some formula).

Also note that, if you want to train in range V, don’t ever exceed 97%, aim for at most 93%.

Trainings

Then just repeat #5..#7 or so, or change resistance, watch power in addition to heart rate, notice changes in performance.