Swamp City Fitness – Mayhem Affiliate – Running
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Metcon (Distance)
Run Workout
15 Min at Zone 2 (or RPE2-3)
*Perform 15 step slow acceleration up to RPE10 every minute.
-Rest 90 Sec-
12 Min at Zone 2 (or RPE2-3)
*Perform 12 step moderate acceleration up to RPE10 every minute.
-Rest 90 Sec-
9 Min at Zone 2 (or RPE2-3)
*Perform 9 step fast acceleration up to RPE10 every minute.
-Rest 90 Sec-
6 Min at Zone 2 (or RPE2-3)
*Perform 6 step max effort acceleration up to RPE10 every minute.
Zone 2 Video Summary
How to Calculate Zone 2
Heart Rate Reserve (HRR) = 220 – Your Age – Resting Heart Rate (RHR)
Zone 2 Range:
Minimum = RHR + .5(HRR)
Maximum = RHR + .75(HRR)
EXAMPLE: for 30 Year Old with 60 Resting Heart Rate (RHR)
RHR = 220 – 30 – 60 = 130
Zone 2 Range
Minimum = 60 +.5(130) = 60+65 = 125
Maximum = 60 +.75(130) = 60+97.5 = 157.5
Zone 2 Range = 125 bpm to 157.5 bpm
Cool Down
400m walk