The Aerobic Exercise Effort
Equation by Paul Scott - from
OutsideOnline
| The
Effort Equation |
| Our
program will lead you in and out of the following heart-rate zones, based on
your maximum heart rate (MHR). These intensities should also correspond to your
own perceived exertion. |
 |
Zone 1 (z-1):
Recovery
60
percent or less of your MHR
This
should feel easy; you're barely breaking a sweat and never feel out of
breath. |
|
Zone 2 (z-2):
Aerobic
60-75
percent MHR
You're
working now but could still hold a conversation. You could probably sustain
this level of intensity for an hour or so. |
|
Zone 3 (z-3):
Lactate
Threshold
75-90
percent MHR
Hard
work. You're breathing heavily and feel exhausted quickly—you're running,
not jogging. |
|
Zone 4 (z-4):
Anaerobic
90-100
percent MHR
This
feels very hard, like a full-out sprint. You could sustain this intensity level
for a minute or two, tops. |
|
|
| MON. |
TUES. |
WED. |
THURS. |
FRI. |
(1
WEEK |
ENDURANCE
Running,
stair machine, or hiking: 25 to 30 minutes in Z-1.
or
Cycling, rowing, or swimming:
35 to 45 minutes in Z-1. |
STRENGTH
1
set of 8 (each leg): dumbbell lunges 2 sets of 25: crunches, push-ups, and
dips. Finish with stretch regimen (1 to 2 minutes on each side for each stretch
pictured on next page). |
ENDURANCE
Running,
stair machine, or hiking: 30 to 35 minutes in Z-1.
or
Cycling, rowing, or swimming:
45 to 50 minutes in Z-1. |
STRENGTH
1
set of 8 (each leg): dumbbell lunges 2 sets of 25: crunches, push-ups, and
dips. Finish with stretch regimen (1 to 2 minutes on each stretch pictured on
next page). |
ENDURANCE
Running,
stair machine, or Hiking: 20 to 25 minutes in Z-1.
or
Cycling, rowing, or swimming:
30 to 40 minutes in Z-1. |
|
(2
WEEK |
ENDURANCE
Running,
stair machine, or hiking: 20 to 25 minutes in Z-1.
or
Cycling, rowing, or swimming:
30 to 40 minutes in Z-1. |
STRENGTH
1
set of 8 (each leg): dumbbell lunges 2 sets of 25: crunches, push-ups, and
dips. Finish with stretch regimen (1 to 2 minutes on each side for each stretch
pictured on next page). |
ENDURANCE
Running,
stair machine, or hiking: 30 to 35 minutes in Z-1.
or
Cycling, rowing, or swimming:
35 to 45 minutes in Z-1. |
STRENGTH
1
set of 8 (each leg): dumbbell lunges 2 sets of 25: crunches, push-ups, and
dips. Finish with stretch regimen (1 to 2 minutes on each side for each stretch
pictured on next page). |
Lactate Threshold Test
With
your heart-rate monitor on, warm up for 10 minutes, then run or cycle on a flat
course as fast as you can maintain for 30 minutes. Your LT is your average
heart rate recorded for that period. |
|
(3
WEEK |
ENDURANCE
Running,
stair machine, or hiking: 30 minutes in Z-2.
or
Cycling, rowing, or swimming:
45 minutes in z-2. During either workout add four 2-minute interval sessions in
Z-3. |
STRENGTH
2
sets of 20: push-ups, oblique crunches. 2 sets of 8: bent-over flies, upright
rows, wide-grip chin-ups, squats. Do 100 jump-rope skips between each. Finish
with stretch regimen. |
ENDURANCE
Running,
stair machine, or hiking: 35 minutes in Z-2.
or
Cycling, rowing, or swimming:
50 minutes in Z-2. During either workout
add four 2-minute interval sessions in Z-3. |
STRENGTH
2
sets of 20: push-ups, oblique crunches. 2 sets of 8: bent-over flies, upright
rows, wide-grip chin-ups, squats. Do 100 jump-rope skips between each. Finish
with stretch regimen. |
ENDURANCE
Running,
stair machine, or hiking: 25 minutes in Z-2.
or
Cycling, rowing, or swimming:
40 minutes in Z-2. During either workout
add four 2-minute interval sessions in Z-3. |
|
(4
WEEK |
ENDURANCE
Run
or ride for 36 minutes in the following sequence:
a. 10 minutes in
Z-2
b. 8 minutes in
Z-3
c. 5 minutes in
Z-2
d. 8 minutes in
Z-3
e. 5 minutes in
Z-2
Cool down: 5-minute
walk |
STRENGTH
2
sets of 12: push-ups, oblique crunches. 2 sets of 8: bent-over flies, upright
rows, wide-grip chin-ups, squats. Do 100 jump-rope skips between each. Finish
with stretch regimen. |
ENDURANCE
Run
or ride for 41 minutes in the following sequence:
a. 15 minutes in
Z-2
b. 8 minutes in
Z-3
c. 5 minutes in
Z-2
d. 8 minutes in
Z-3
e. 5 minutes in
Z-2
Cool down: 5-minute
walk |
STRENGTH
2
sets of 12: push-ups, oblique crunches. 2 sets of 8: bent-over flies, upright
rows, wide-grip chin-ups, squats. Do 100 jump-rope skips between each. Finish
with stretch regimen. |
BENCHMARK TEST
On
a flat route (ideally a track), after a 10-minute warm-up, run 1 mile at 5 BPMs
below the LT you determined 2 weeks ago. Mark your time. You'll use it to gauge
progress when you repeat the test in 4 weeks. |
|
