The Zone Offense

Sep 1, 2002
Outside
Outside Magazine

 

The Zone Offense
Zone 1 (Z-1):
Recovery
60 percent or less of your MHR
Zone 2 (Z-2):
Aerobic
60-75 percent of your MHR
Zone 3 (Z-3):
Lactate Threshold
75-90 percent or less of your MHR
Zone 4 (Z-4):
Anaerobic
90-100 percent of you MHR
MON. TUES. WED. THURS. FRI.
(17
WEEK
ENDURANCE
Plyometric and agility series. Run/stair machine: 60 minutes in Z-2.
or
Cycle/swim: 90 minutes in Z-2. End with yoga.
STRENGTH
Balance exercises: Two sets of 10 to 12 reps. Power routine. Finish with core regimen.
ENDURANCE
Run/stair machine: 25 minutes in Z-1
or
Cycle/swim: 40 minutes in Z-1. (Add 30-second sprints.) End with yoga.
STRENGTH
Balance exercises: Two sets of 10 to 12 reps. Power routine. Finish with core regimen.
ENDURANCE
Plyometric and agility series. Interval training: 60-minute run or cycle. After 10 minutes in Z-2, add five 5-minute Z-3 intervals with 3 minutes of Z-2 recovery after each. Finish with yoga.
(18
WEEK
ENDURANCE
Plyometric and agility series. Z-2. Run/stair machine: 70 minutes in Z-2
or
Cycle/swim: 105 minutes in Z-2. End with yoga.
STRENGTH
Balance exercises: Two sets of 10 to 12 reps. Power routine. Finish with core regimen.
ENDURANCE
Run/stair machine: 30 minutes in Z-1.
or
Cycle/swim: 45 minutes in Z-1. (Add 30-second sprints.) End with yoga.
STRENGTH
Balance exercises: Two sets of 10 to 12 reps. Power routine. Finish with core regimen.
ENDURANCE
Plyometric and agility series. Interval training: 65-minute run or cycle. After 10 minutes in Z-2, add six 5-minute Z-3 intervals with 3 minutes of Z-2 recovery after each. Finish with yoga.
(19
WEEK
ENDURANCE
Plyometric and agility series. Run/stair machine: 80 minutes in Z-2.
or
Cycle/swim: 2 hours in Z-2. End with yoga.
STRENGTH
Balance exercises: Two sets of 10 to 12 reps. Power routine. Finish with core regimen.
ENDURANCE
Run/stair machine: 30 minutes in Z-1.
or
Cycle/swim: 45 minutes in Z-1. (Add 30-second sprints.) End with yoga.
STRENGTH
Balance exercises: Two sets of 10 to 12 reps. Power routine. Finish with core regimen.
ENDURANCE
Plyometric and agility series. Interval training: 60-minute run or cycle. After 10 minutes in Z-2, add six 5-minute Z-3 intervals with 3 minutes of Z-2 recovery after each. Finish with yoga.
(20
WEEK
ENDURANCE
Plyometric and agility series. Run/stair machine: 40 minutes in Z-2.
or
Cycle/swim: 60 minutes in Z-2. End with yoga.
STRENGTH
Balance exercises: Two sets of 10 to 12 reps. Power routine. Finish with core regimen.
ENDURANCE
Run/stair machine: 25 minutes in Z-1.
or
Cycle/swim: 40 minutes in Z-1. (No sprints this week.) End with yoga.
STRENGTH
Balance exercises: Two sets of 10 to 12 reps. Power routine. Finish with core regimen.
ENDURANCE
Plyometric and agility series. Interval training: 35-minute run or cycle. After 10 minutes in Z-2, add two 3-minute Z-3 intervals with 3 minutes of Z-2 recovery after each. Finish with yoga.
Filed To: Strength and Power Training, Endurance Training
From Outside Magazine, Sep 2002

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