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Outside Magazine June 2002

The Shape of Your Life: Month Two
The Zone Offense

Intro | Core Values | Strength Exercises | The Zone Offense

The Zone Offense

	Zone 1 (z-1): Recovery 60 percent or less of your MHR	Zone 2 (z-2): Aerobic 60-75 percent of your MHR	Zone 3 (z-3): Lactate Threshold 75-90 percent or less of your MHR	Zone 4 (z-4): Anaerobic 90-100 percent of you MHR

MON.		TUES.	WED.	THURS.	FRI.
(5 WEEK	ENDURANCE Running, stair machine, or hiking: 30 to 35 minutes in Z-1. or Cycling, rowing, or swimming: 40 to 50 minutes in Z-1.	STRENGTH One set of 10-12 reps: Group One exercises (next page). One set of 25 reps: Group Two exercises (next page). Finish with month one's stretch routine.	ENDURANCE Running, stair machine, or hiking: 35 to 40 minutes in Z-2. or Cycling, rowing, or swimming: 45 to 55 minutes in Z-2.	STRENGTH One set of 10-12 reps: Group One exercises (next page). One set of 25 resp: Group Two exercises (next page). Finish with month one's stretch routine.	ENDURANCE 30 minutes running or 50 minutes cycling in Z-2. After ten minute intervals in Z-3 of three, five, and three minutes repspectively, with one-minute recovery in Z-2 between each.

(6 WEEK	ENDURANCE Running, stair machine, or hiking: 30 to 35 minutes in Z-2. or Cycling, rowing, or swimming: 40 to 45 minutes in Z-2.	STRENGTH One set of 10-12 reps: Group One exercises (next page). One set of 25 reps: Group Two exercises (next page). Finish with month one's stretch routine.	ENDURANCE Running, stair machine, or hiking: 35 to 40 minutes in Z-2. or Cycling, rowing, or swimming: 45 to 55 minutes in Z-2.	STRENGTH One set of 10-12 reps: Group One exercises (next page). One set of 25 reps: Group Two exercises (next page). Finish with month one's stretch routine.	ENDURANCE 30 minutes running or 50 minutes cycling in Z-2. After ten minutes warming up add three intervals in Z-3 of three, five, and three minutes respectively, with one-minute recovery in Z-2 between each.

(7 WEEK	ENDURANCE Running, stair machine, or hiking: 40-45 minutes in Z-2. or Cycling, rowing, or swimming: 50-60 minutes in Z-2.	STRENGTH Same as week 5 and 6, with the following optional changes: Do dumbbell pullovers sitting on a stability ball and bent-over rows on one foot.	ENDURANCE Running, stair machine, or hiking: 45-50 minutes in Z-2. or Cycling, rowing, or swimming: 55-65 minutes in Z-2.	STRENGTH Same as week 5 and 6, with the following optional changes: Do dumbbell pullovers sitting on a stability ball and bent-over rows on one foot.	ENDURANCE 40 minutes running or 60 minutes cycling in Z-2. After ten minutes, add three intervals in Z-3 of five, eight, and five minutes respectively, with a one-minutes recovery in Z-2 between each interval.

(8 WEEK	ENDURANCE Running, stair machine, or hiking: 25-30 minutes in Z-2 or Cycling, rowing, or swimming: 35-45 minutes in Z-2.	STRENGTH Same as week 5 and 6, with the following optional changes: Do dumbbell pullovers sitting on a stability ball and bent-over rows on one foot.	ENDURANCE Running, stair machine, or hiking: 30-35 minutes in Z-2. or Cycling, rowing, or swimming: 40-50 minutes in Z-2.	STRENGTH Same as week 5 and 6, with the following optional changes: Do dumbbell pullovers sitting on a stability ball and bent-over rows on one foot.	BENCHMARK TEST On a flat route (ideally a track) after a warm-up, run 1 mile at 5 beats below the lactate threshold (LT) you determined last month. Mark your time. If you've raised your lactate threshold, this run will be faster than last month's. Congratulations.