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2-Month Introduction to Heart Rate Training
Day 047 - Climb as high as you can
After warming up, start at 60% of your maxHR and increase by a "quarter zone" every 2 min. Exercise continuously for 30 min. 
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TOURING EACH OF THE MIDPOINTS
Purpose: This is a workout to give you a taste of each of the heart zones. Just like a bike tour through the countryside, the workout will offer you an opportunity to visit each of the five heart zones. Enjoy the feel of each of the zones during your tour.
Introduction: The purpose of a heart rate monitor is primarily to measure the amount of stress--in this case exercise stress--that's placed on the body. As heart rate increases, so proportionally does the amount of exercise stress. In the lower three heart zones - Zone 1, Zone 2, and Zone 3 the training intensity goes from mild to moderate to strenuous. In the upper two performance zones - Zone 4 and Zone 5 - the training intensity is "hot" for most. In fact, Zone 5 is so hot that it simply isn't sustainable.
Workout: Start at 60% of your maximum heart rate and hold that number as you complete a five-minute warm-up. Then, gradually increase heart rate through the lower one fourth, the midpoint, the upper one fourth sequentially. Hold the first quarter point in the zone( 62.5%) for 2 min. Increase intensity until you reach the midpoints at 65% and then finish off by reaching to the three-quarter point at 67.5% holding each for two minutes before you hit the ceiling of that zone which is 70% of your Max heart rate. Just keep increasing a quarter of a zone every 2 minutes and climb as high as you can.
Review: In this short 30-minute workout you have traveled through all five zones and experienced the intensity of the health (Zone 1-3), fitness (Zone 2-4), and performance (Zone 3-5) sectors. Each of those places had a different feel, taste, sensation, and challenge to it. The lower ones challenged you to remain quiet and peaceful and the higher ones required that you push yourself to near maximum exertion. Hopefully, you found some heart zone points that you really enjoy and that met your goal. If you did, then return to them often and wallow in that training bliss.
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