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RUN ♦ 35 mins total

(All plans 11MAX, 14MAX, 17MAX participate
in this session)
If you do not have one today monitor your heart rate manually with a stop watch.

In today’s workout you will begin to get familiar with your heart rate numbers. Some will have high numbers some low. It does not matter. Just take a mental note as we will be doing this in a much more scientific way in a few weeks.

10 min easy warmup

2 min run @75% effort. In the future we will call any effort between 65-80% effort a zone 2 effort or (z2) In the next month we will have a test for you to find your exact range of z1-z5 heart rates.
1 min walk test heart rate (hr) as soon as you start to walk.
2 min run @90% effort. In the future we will call any effort between 80-90% effort zone 3 (z3)
1 min walk test hr
2 min run 100% effort. This is called z4
1 min walk test hr

Finish the rest of the run in z2


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