BLK LBL Fitness Club – FITNESS / PERFORMANCE

Option 1: Ben Solo (AMRAP – Rounds and Reps)

(RX’d)

12:00 AMRAP

12/10 Calorie Air Bike

10 Kettlebell Goblet Squats (53/35)

Target Rounds: 7+ rounds

Minimum number of rounds before scaling: 5 Rounds

Option 2: Recovery Workout (Checkmark)

40-45 Min Air Bike @Zone 2 Pace

First 20 minutes are 10 Sec Sprint, followed by 50 Sec Recovery Spin

-then-

20-25 Min Z2
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