Goal: Build the ability to produce explosive, alactic energy as long as possible (alactic capacity)
How: Starting from the middle of the blue zone, work for 10 seconds at 100% intensity. Lower your heart rate to the top of your blue zone as quickly as possible, allowing 60-90 seconds to actively recover. Repeat for 10-20 reps.
Exercises: Since this is a high-intensity method, it’s beneficial to choose low-impact exercises. This will allow you to sustain a larger volume without placing as much stress on your joints. Examples of low-impact exercises include the rower, ski erg, VersaClimber, Jacob’s Ladder, or bike.