You recommend a 45-60 minute, zone two cardio workout 4 times a week. Does the 45 minutes or 60 minutes include 5 minute warm up and 5 minute cool down or do I add 10 minutes to the total? For example, 45 minute zone 2, work out would actually be 55 minutes of my real workout time. Zone 5, 20 minutes (4x5) would actually be 30 minutes to include a 5 minute warm-up and 5 minute cool down?