BLK LBL Fitness Club – FITNESS / PERFORMANCE

Atlantic City (Time)

(RX’d)

300 Single Unders

30 Burpee to Bar (6in)

200 Single Unders

20 Burpee to Bar (6in)

100 Single Unders

10 Burpee to Bar (6in)

(Scale)

200 Single Unders

20 Up Downs

100 Single Unders

15 Up Downs

50 Single Unders

10 Up Downs

Target time: 10:00-12:00

Time cap: 15:00

Option 2 – Recovery Workout (Checkmark)

40-45 Min Bike Erg @Zone 2 Pace

First 30 minutes are 10 Sec Standing Sprint (Damper 10/8) followed by 50 Sec Seated Recovery Spin (Damper 3/2)

-then-

10-15 Min Z2 Seated

If a Bike Erg is not available, sub Air Bike, Row, or Run as follows:

40-45 Min @Zone 2 Pace

First 30 minutes are 10 Sec hard followed by 50 sec easy.

-then-

10-15 Min Zone 2
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