Crossfit Lillington – A Mayhem Affiliate
Workout Option 1
Cheap Trick (8 Rounds for time)
Freedom (RX’d)
Every 3:00 (8 sets)
25/20 Calorie Air Bike
Independence
Every 3:00 (8 sets)
20/16 Calorie Air Bike
Liberty
Every 3:00 (8 sets)
15/12 Calorie Air Bike
Target Time each set: 1:20-1-1:40
Time cap each set: 2:00
Workout Option 2
Recovery Workout (Checkmark)
40-45 Min Bike Erg @Zone 2 Pace
First 20 minutes are 12 Sec Standing Sprint (Damper 10/8) followed by 48 Sec Seated Recovery Spin (Damper 3/2)
-then-
20-25 Min Z2 Seated
If a Bike Erg is not available, sub Air Bike, Row, or Run as follows:
40-45 Min @Zone 2 Pace
First 20 minutes are 12 Sec hard followed by 48 sec easy.
-then-
20-25 Min Zone 2
How to Calculate Zone 2
Heart Rate Reserve (HRR) = 220 – Your Age – Resting Heart Rate (RHR)
Zone 2 Range:
Minimum = RHR + .5(HRR)
Maximum = RHR + .75(HRR)
EXAMPLE: for 30 Year Old with 60 Resting Heart Rate (RHR)
RHR = 220 – 30 – 60 = 130
Zone 2 Range
Minimum = 60 +.5(130) = 60+65 = 125
Maximum = 60 +.75(130) = 60+97.5 = 157.5
Zone 2 Range = 125 bpm to 157.5 bpm