Training with longer intervals will definitely test your knowledge of your own fitness. Be sure to reference the pacing guide below and maintain your pace through the entire 3-minute round.

5 min in Zone 1
5 min in Zone 2
+
3 sets:
3 minutes in Zone 4
2 minutes in Zone 1
+
5 min Zone 1

Zone 1 – Very easy with little to no impact on respiratory rate
Zone 2 – Easy but able to maintain a conversation without interruption
Zone 3 – Moderate but sustainable for 1+ hours. 5-10 words without interruption
Zone 4 – Hard but not all out. 2-3 words before interruption.
Zone 5 – 97% effort for the given duration.

Posted by Jeremy Meredith

Leave a Reply

Your email address will not be published.