Criss Cross Zone 2 (60-70% of maximum heart rate) to Zone 3 (70%-80% maximum heart rate)
Warm-up in Zone 1, the Healthy Heart Zone for at least 5 minutes or longer. If you have a zone-type heart monitor (that is one that allows you to program into it a range of heartbeats), enter your zone. The floor or bottom limit is 60% of your maximum heart rate. The ceiling or top limit is 80% of your maximum heart rate. Select a workout time between 15-60 minutes.
Start your workout by increasing your speed or intensity of training until you cross the 80% of maximum heart rate ceiling. When you pass through this ceiling (the sound of your alarm should alert you) immediately slow down until you cross beyond the floor of Zone 2 (60%) and then increase your speed or intensity again. Criss cross back and forth across this 20% training zone for the entire workout time. Warm-down for at least 5 minutes at the end of your training in Zone 1.
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