Reference the zone table below the workout to ensure you’re in tune with what each zone feels like for you as an individual.
For today’s zone 4 effort we shouldn’t see any decline in speed across the 2-minute interval.
If you can’t run, then sub the machine of your choice.


5-minutes in Zone 1
5-minutes in Zone 2
4 sets:
2-minutes in Zone 4,
2-minutes in Zone 1
5-minutes 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 Adam Janke

Challenge Accepted

Motivate your friends and the hunting community at large. Share alternate or complimentary workouts. Post your sets in the comments and let us know how you feel pre/post workout.