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Red Endurance Intervals

 
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.