WEEK 14 : DAY 1
Row - 500m
High Knees - 30 sec
Butt Kicks - 30 sec
World's Greatest Stretch - 30 sec
Overhead Lunge - 30 sec
Walk Out Push-ups - 30 sec
Lateral Lunge - 30 sec
Floor Wipers - 30 sec
Sustained Cardio Endurance
65% - 80% of MAX Heartrate - 50 to 60 min
We’re switching things up and moving cardio day to Day 1 now. Keep in mind that you can’t run for this long at 80% but you should be sitting solidly inside that zone.
Start moderate and set a steady pace – you should be able to maintain that pace for the full 45 minutes but it should be hard enough that your heart rate goes up over time.
The key here is not that you’re picking up speed but that the continued steady pace over time is pushing your heart rate up over time.
Some rules of thumb on heart rate..
If you don’t have a heart rate monitor:
If you can carry on a conversation, you’re going too slow
If you can barely breath and are slinging snot than you’re probably running too fast unless you’re at the tail end of the workout and just want to blast the finish.
If you do have a heart rate monitor:
Watch our video on getting an accurate heart rate. As a reminder the formula is:
Max Heart Rate (MHR) - either estimated using 220-age or real from experience).
Resting Heart Rate (RHR) – get this first thing in the morning before you get out of bed
Heart Rate Reserve (HRR) – this is the difference between your MHR and your RHR. Basically it’s the usable range of beats.
MHR-RHR = HRR
HRR x 0.6 + RHR = lower limit
HRR x 0.8 + RHR = upper limit
Your workout should start on the lower end of your scale and then increase over the course of time.
By now you should know your pace pretty well so while initially you should be pretty comfortable and steady over time your heart rate should increase.
Feel free to test yourself and see where you can get to by the end – you should be running further now than before and feeling pretty good doing it.
MTNTOUGH Standard: https://lab.mtntough.com/videos/warm-up-1