The Downbeat Workout: 5 Beats Down the Ladder Workout
This is a training session that becomes easier as you go. Start with an adequate warm-up. You can use any sports mode (activity) that you choose.
Start by increasing your speed quickly until you hit the midpoint of Zone 3 (the Aerobic Zone )or 75% of your maximum heart rate. Hold this effort for 5 minutes. Every five minutes drop 5 bpm until you reach the floor of Zone 2 or 60% of your maximum heart rate (which is a gentle, temperate training range).
Rest for 3-5 minutes.
If you have time, repeat this by quickly climbing to the top of the ladder (the mid-point of Zone 3) and then coming back down the ladder--one rung each 5 minutes.
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