Interval Delight
Workout: For intervals to be effective without risking overtraining, adequate rest between repeats of hard/easy intervals is key. This workout is only for those who are fit because it takes you to the midpoint of Zone 4. In this Zone, you'll burn lots of total calories and maximize fat burning all at the same time.
Warm up for 10% of your total workout time in Zone 1- 2 . Calculate your mid-point of Zone 4 heart rate heart rate which is 85% of your maximum heart rate. That heart rate number is going to be the single number, the heart rate point for which you are aiming during each interval. Then, recover to the bottom of Zone 2, which is 60% of max heart rate number. After your warm up, start a five-minute interval reaching quickly to 85% of your maximum heart rate. After the 5 minutes has passed, slow and let your heart rate drop to the bottom of Zone 2 for the next 5 minutes. Continue this sequence for 20-60 minutes of total training time.
Discussion: This is a high Heart Zone Training Points workout--you'll get almost 200 points in an hour. As a reminder: one heart zone point is one minute in Zone 1. Heart zone training points quantify your workout. The following is a breakdown of the approximate percentage of time in each of the three heart zones for a 60 minutes session:
Zone 2 = 38% or 23 min.
Zone 3 = 3% or 2 min.
Zone 4 = 59% or 35 min.
If you have a feature on your monitor called a "count down timer" then use it. It will set off an audible alarm every 5 minutes to signal when to change from the midpoint of four (85%) to the floor of two (60%) and then back up the heart beat ladder again to the midpoint of heart zone four.
If 5 minutes seems too hard at first, then shorten the work interval (Zone 4 time) to 3 minutes of work and 5 minutes of active rest (Zone 2).
I'll guarantee one thing about "Interval Delight":it's a big bang for your buck
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