Crossfit Lillington – Mayhem Affiliate – Running
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Metcon (Time)
6 Min at Zone 2 (or RPE3)
-Rest 1 Min-
6 Min at Zone 2 (or RPE3)
-Rest 1 Min-
5 Sets
400m at RPE3
150m Surge at RPE8
*No rest between reps or sets.
*Run Pace Calculator for your personalized paces below!
docs.google.com/spreadsheets/d/1_PC45adBKsH2vWw558SgTx1khxiQSOQTNu_yefsCf1Q/edit?gid=857550619#gid=857550619
*Run Pacing Explanation: youtube.com/watch?v=lPw5tJOC1SE&list=PLvAVwtyBkTrSiIieJSrPrc3aKaQ-CEWhw&index=12
*Week 8 Overview Video: youtube.com/watch?v=ySdNll34z3w&list=PLvAVwtyBkTrSiIieJSrPrc3aKaQ-CEWhw&index=5
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
Cool Down
400m walk