BLK LBL Fitness Club – FITNESS / PERFORMANCE

Workout Option 1

Cheap Trick (8 Rounds for time)

(RX’d)

Every 3:00 (8 sets)

25/20 Calorie Air Bike

Target Time each set: 1:20-1-1:40

Time cap each set: 2:00

Workout Option 2

Recovery Workout (Checkmark)

40-45 Min Air Bike @Zone 2 Pace

First 20 minutes are 12 Sec. Sprint followed by 48 Sec Recovery Spin

-then-

20-25 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