Swamp City Fitness – Mayhem Affiliate – Running
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Metcon (Distance)
Run Workout
40 Minutes at Zone 1
*Every 5 minutes do 30 second Farmer’s Carry (2x50lb/35lb)
Zone 1-2: The target HR for the 25min should be between the low end of your Z2 HR and 5bpm into Z1. For example, using Maffetone’s 180-age formula, a 30 year old athlete would have a target Z2 of 150 (180-30). This athlete would have a Z2 range of 145-155. Their target HR for this 25min is 140-145.
Z1 Purpose: Elevate your heart rate, allowing your blood to efficiently bring nutrients into your muscle tissue and remove contaminants from the muscle. “
Cool Down
400m walk
