BLK LBL Fitness Club – FITNESS / PERFORMANCE

Workout Option 1

The Storm (Time)

(RX’d)

4 Rounds

20/16 Calorie Ski (or Row)

15 Single Arm Dumbbell Shoulder to Overhead (50/35) (each side)

(Scale)

4 Rounds

12/10 Calorie Ski (or Row)

10 Single Arm Push Press (light) (each side)

Target Time: 8-10 minutes

Time Cap: 14 minutes

Workout Option 2

Recovery Workout (Distance)

15-20 Min Run at Zone 2 pace

-Directly into-

20-30 Min Zone 2 Air Bike or Row
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