Goal: Increase the cardiovascular system’s ability to produce energy while developing dynamic energy control at higher intensities. This method is an extension of blue zone repeats that you can use as your fitness improves.
How: Start at the bottom of the green zone and maintain for 30-60 seconds before spending 30-60 seconds at the top of the green zone. Repeat for 3-5 reps.
Exercises: Low-impact, total body movements such as ski erg, rowing, biking, etc. are ideal for raising your heart rate while reducing stress on your joints. However, you can also use running or sport-specific drills.