Blue Zone Repeats are done entirely in the blue zone: you’ll alternate between the top of the blue zone during the work period and the middle of the blue zone during the rest period.
You may find it difficult to stay within such a relatively small heart rate range when you start. Don’t worry, energy control is a skill you’ll develop over time—and Blue Zone Repeats are a great way to train that skill.
When you first try these intervals, you can keep the work period a bit shorter and the rest period a bit longer. As your fitness improves, you can increase the work period and decrease the rest times to make it more difficult.
Interval Summary
Goal: Develop foundational aerobic fitness without accumulating fatigue or boredom.
How: Alternate between the middle and top of the blue zone every 30-60 seconds for 2-5 reps. Focus on controlling your energy. As you get better at this, you can shorten the intervals.
Exercises: You can use a variety of exercises and even switch exercises during this method.