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2-Month Introduction to Heart Rate Training
Day 018 - Easy, hard, repeat
Interval workout: 2 min. hard effort, 2 min. easy effort. Use 30 beat change as reference. 
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Zone Intervals.
Start today with a warm-up using your monitor to keep you in the low zones. Interval training is a series of hard and easy timed repeats.
* Use two minutes of hard and two minutes of easy as your interval time.
* Use a thirty beat change in heart rate as your interval range. Example. Increase intensity until you reach 150 bpm and hold that for 2 minutes. Immediately decrease intensity by 30 bpm or down to 120 bpm and hold that heart rate for 2minutes. * Repeat this 30-beat interval every two minutes for your training period.
* Warm down adequately.
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