Tuesday, 9th Jan, 2024
Warm up:
3 minutes of gentle cardio.
Stretch
Core:
3 sets of
10 side plank hip touch downs each side
10 walk-outs
10 Arabesques e/s https://buff.ly/3HttTnL
Zone 3,
Run, Ruck or Row
Max distance in 20 minutes.
Go as hard as you can for 20 minutes.
Measure your distance so you can compare with next time
Use the same route or machine type each month so you have an accurate comparison
Why this workout?
Zone 3 training raises your aerobic threshold.
Aerobic Threshold is the point at which you switch from using fat as your primary fuel to using your limited store of glucose (stored as glycogen). This means that you can go at a faster/ pace and still use fat as your primary fuel source AND still have your glycogen in reserve if you needed to put in a sprint. This means you can potentially keep going at that higher pace for a very long period of time.
Ideally you don’t train zone 3 more than once a week, we program either a 14 or 20 minute zone 3 workout in every couple of weeks because while variety is helpful, it isn’t more important than strength training, zone 2 or zone 5 sprints in terms of your longevity and health. There is an opportunity cost here.
Photo by Clique Images on Unsplash