Goal: Develop your body’s maximum capacity to deliver oxygen by reaching your max heart rate.
How: Thoroughly warm up and start from the middle of your blue zone. Go for 90-120 seconds at 100% max intensity while still maintaining good technique. Repeat for 2-4 reps.
Exercises: Your ability to reach max heart rate depends on your body position. To reach your true max heart rate, choose a total-body exercise in an upright position, such as sprinting. While you can use a seated exercise for this method, such as rowing or biking, it will be much more difficult to reach your true max heart rate.