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» 2-Month Introduction to Heart Rate Training

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Day 036 - Introducing TIZ!

Zig zag in zone's 1, 2, 3 and 4 (optional) for 10 minutes each. Move to the ceiling and back to floor repeatedly within each zone.

Workouts this week are designed around this week's training principle: Time In Zone or TIZ.

Time in Zone is a very simple concept. For optimization of the training effect, vary your daily exercise intensity. The training effect is the change that occurs as a result of a training stimulus. So, each day, using your monitor, train in different heart zones.

Multiple Zone Criss-Cross Workout:

Description:

The warm up consists of zigzagging Zone 1, the Healthy Heart zone, 50%-60% of your individual and sport specific maximum heart rate for 10 minutes. As you hit the ceiling or the top of Zone 1, 50%-60% of your maximum heart rate ease back on the speed and drop down to the floor of Zone 1. Criss-cross as many times as you can in 10 minutes touching the floor and then immediately picking it up to kiss the ceiling of Zone 1.

After 10 minutes, move up and zigzag Zone 2 for 10 minutes. This is a moderate intensity zone and quite comfortable. Touch the ceiling of Zone 2 which is 70% of your maximum heart rate. As soon as you hit that heart rate number then slow gently until you recover to the floor of Zone 2, which is 60% of your maximum heart rate.

After 10 more minutes, move up to the ceiling of Zone 3, 80% of maximum heart rate and when you nail it, zigzag back down to the floor of Zone 3 (70% of maximum heart rate).

If you are in really, really good shape, challenge yourself to criss-crossing Zone 4, 80% to 90% of your maximum heart rate for 5-10 minutes. This, the Threshold Zone, is a high zone and is not sustainable for long periods of time for most individuals.

By touring each of the zones, kissing their top limits and rebounding off of them down to their floors, you will have fun. This is also an excellent tour tasting the intensity of each and the feeling of exercise intensity known as perceived exertion of each heart zone.