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The Zone Offense

Weeks nine through 12

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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.
(9
WEEK
ENDURANCE
Running, hiking, or stair machine: 30-35 minutes in Z-2.
or
Cycling, rowing, or swimming: 45 to 50 minutes in Z-2. End with yoga series.
STRENGTH
One set of 10-12 reps: Group One exercises. One set of 25 reps: Group Two exercises-12 on each leg (push ups) or side (oblique crunches).
ENDURANCE
Running, hiking, or stair machine: 35 to 40 minutes in Z-2.
or
Cycling, rowing, or swimming: 50 to 55 minutes in Z-2. End with yoga series.
STRENGTH
One set of 10-12 reps: Group One exercises. One set of 24 reps: Group Two exercises-12 on each leg (push ups) or side (oblique crunches).
ENDURANCE
45 minutes running or 60 minutes cycling in Z-2. After a 10-minute warm up, add three 8-minute intervals in Z-3 with a 5-minute recovery in Z-2 between each. Finish with yoga series.
 
(10
WEEK
ENDURANCE
Running, stair machine, or hiking: 35 to 40 minutes in Z-2.
or
Cycling, rowing, or swimming: 45 to 55 minutes in Z-2. End with yoga series.
STRENGTH
Two sets of 10-12 reps: Group One exercises. Two set of 25 reps: Group Two exercises-12 on each leg (push ups) or side (oblique crunches).
ENDURANCE
Running, stair machine, or hiking: 40 to 45 minutes in Z-2.
or
Cycling, rowing, or swimming: 50 to 60 minutes in Z-2. End with yoga series.
STRENGTH
One set of 10-12 reps: Group One exercises. Two sets of 25 reps: Group Two exercises-12 on each leg (push ups) or side (oblique crunches).
ENDURANCE
50 minutes running or 60 minutes cycling in Z-2. After a 10-minute warm-up, add three 10-minute intervals in Z-3 with a 5-minute recovery in Z-2 between each. Finish with yoga series.
 
(11
WEEK
ENDURANCE
Running, stair machine, or hiking: 40-45 minutes in Z-2.
or
Cycling, rowing, or swimming: 50-60 minutes in Z-2. End with yoga series.
STRENGTH
Same as week 10, but swap upright rows and dumbbell flies for medicine-ball chops and dumbbell pullovers on a Swiss ball (from last month).
ENDURANCE
Running, stair machine, or hiking: 45-50 minutes in Z-2.
or
Cycling, rowing, or swimming: 55-65 minutes in Z-2. End with yoga series.
STRENGTH
Same as week 10, but swap upright rows and dumbbell flies for medicine-ball chops and dumbbell pullovers on a Swiss ball.
ENDURANCE
50 minutes running or 70 minutes cycling in Z-2. After a 10-minute warm-up, add three, 10-minute intervals in Z-3 with a 5-minute recovery in Z-2 between each. Finish with yoga series.
 
(12
WEEK
ENDURANCE
Running, stair machine, or hiking: 25-30 minutes in Z-1
or
Cycling, rowing, or swimming: 35-45 minutes in Z-1. End with yoga series.
STRENGTH
Same as week 10, but swap upright rows and dumbbell flies for medicine-ball chops and dumbbell pullovers on a Swiss ball.
ENDURANCE
Running, stair machine, or hiking: 30-35 minutes in Z-2.
or
Cycling, rowing, or swimming: 40-50 minutes in Z-2. End with yoga series.
STRENGTH
Same as week 10, but swap upright rows and dumbbell flies with medicine-ball chops and dumbbell pullovers on a Swiss ball.
BENCHMARK TEST
After a 10-minute warm-up, and on the same flat route you used to perform last month's test, run 1 mile at 5 beats below the lactate threshold you determined last month. Mark your time: If you've raised your lactate threshold, this month will be faster than last.

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