Goal: Push the lactic system to the limits of energy production–this will be very fatiguing!
How: From the top of the blue zone, go 40-60 seconds at 100% intensity while focusing on maintaining good technique. Actively recover back down to the top of the blue zone over 1-2 minutes. Repeat for 2-5 reps.
Exercises: Use low-impact cardiovascular exercises to minimize joint stress.