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2-Month Introduction to Heart Rate Training
Day 038 - Steady as she goes
Divide you training time in half. Spend half of the time at the midpoint (65%) of zone 2, and the second half at the midpoint (75%) of zone 3. 
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Midpoint Steady State Training
Today's workout is a steady state or constant heart rate at two different midpoints of two different heart zones. This week we'll use Zones 2 and 3.. If your maximum heart rate is 200 bpm, then your Zone 3 (aerobic) is 140-160 bpm. The midpoint of that zone is 150 bpm. The midpoint of Zone 3 is equal to 75% of your maximum heart rate.
Next, find the midpoint of Zone 2, the Temperate Zone. If your maximum heart rate is 200 bpm, then the midpoint of Zone 2 (zone 120-140 bpm) is 130 bpm. The midpoint of Zone 2 is also 65% of your maximum heart rate.
Today's workout is divided into two different parts. Hold the midpoint of the lower zone for the first half of your training time and the second half of the training time hold onto the midpoint of Zone 3 or 7 5% of your maximum heart rate. In this example, if you have 30 minutes of training time, hold 130 bpm (midpoint of Zone 2) for 15 minutes and then hold steady on the midpoint of Zone 3 for the next 15 minutes (150 bpm).
Cool down and record your workout into your Exercise Journal.
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