060723

Thursday 

Perform 30-45 minutes of Zone 2. 

Choose between a Row, Bike, Or Run (This should be EASY work as in RPE of 3-4).


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



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