BLK LBL Fitness Club – FITNESS / PERFORMANCE

Workout Option 1

Kobayashi (8 Rounds for time)

(RX’d)

Every 2:00 (8 sets)

12/10 Calorie Air Bike

10 Single Arm Dumbbell Push Press (50/35)(5/side)

(Scale)

Every 2:00 (8 sets)

8/6 Calorie Air Bike

10 Single Arm Dumbbell Push Press (light)(5/side)

Target time each set: Sub 1:10

Time cap each set: 1:30

Workout Option 2

Recovery Workout (Checkmark)

40-45 Air Bike @Zone 2 Pace

First 20 minutes are 15 Sec Sprint

followed by 45 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