Crossfit Lillington – Mayhem Affiliate – Running
()
Metcon (Distance)
Ruck Workout (Test Week)
20 Minute Ruck at Zone 2
-Rest 5 Min-
20 Minute Ruck at Zone 2
*Record the Total Distance from both 20 minute intervals.
Scoring: Meters
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