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Green Endurance Intervals

 
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.