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Outside Magazine July 2002

The Shape of Your Life: Part III
The Zone Offense

The Big Bend | Lung Power | Strike a Pose | Home Stretch | 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.
(9 WEEK	ENDURANCE Running, hiking, or stari machine: 30-35 minutes in Z-2. or Cycling, rowing, or swimming: 45 to 50 minutes in Z-2. End with yoga series.	STRENGTH One set of 10-12 reps: Group One exercises. One set of 25 reps: Group Two exercises-12 on each leg (push ups) or side (oblique crunches).	ENDURANCE Running, stair machine, or hiking: 35 to 40 minutes in Z-2. or Cycling, rowing, or swimming: 50 to 55 minutes in Z-2. End with yoga series.	STRENGTH One set of 10-12 reps: Group One exercises. One set of 24 reps: Group Two exercises-12 on each leg (push ups) or side (oblique crunches).	ENDURANCE 45 minutes running or 60 minutes cycling in Z-2. After a 10-minute warm up, add three 8-minute intervals in Z-3 with a 5-minute recovery in Z-2 between each. Finish with yoga series.

(10 WEEK	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. End with yoga series.	STRENGTH Two sets of 10-12 reps: Group One exercises. Two set of 25 reps: Group Two exercises-12 on each leg (push ups) or side (oblique crunches).	ENDURANCE Running, stair machine, or hiking: 40 to 45 minutes in Z-2. or Cycling, rowing, or swimming: 50 to 60 minutes in Z-2. End with yoga series.	STRENGTH One set of 10-12 reps: Group One exercises. Two sets of 25 reps: Group Two exercises-12 on each leg (push ups) or side (oblique crunches).	ENDURANCE 50 minutes running or 60 minutes cycling in Z-2. After a 10-minute warm-up, add three 10-minute intervals in Z-3 with a 5-minute recovery in Z-2 between each. Finish with yoga series.

(11 WEEK	ENDURANCE Running, stair machine, or hiking: 40-45 minutes in Z-2. or Cycling, rowing, or swimming: 50-60 minutes in Z-2. End with yoga series.	STRENGTH Same as week 10, but swap upright rows and dumbbell flies for medicine-ball chops and dumbbell pullovers on a Swiss ball (from last month).	ENDURANCE Running, stair machine, or hiking: 45-50 minutes in Z-2. or Cycling, rowing, or swimming: 55-65 minutes in Z-2. End with yoga series.	STRENGTH Same as week 10, but swap upright rows and dumbbell flies for medicine-ball chops and dumbbell pullovers on a Swiss ball.	ENDURANCE 50 minutes running or 70 minutes cycling in Z-2. After a 10-minute warm-up, add three, 10-minute intervals in Z-3 with a 5-minute recovery in Z-2 between each. Finish with yoga series.

(12 WEEK	ENDURANCE Running, stair machine, or hiking: 25-30 minutes in Z-1 or Cycling, rowing, or swimming: 35-45 minutes in Z-1. End with yoga series.	STRENGTH Same as week 10, but swap upright rows and dumbbell flies for medicine-ball chops and dumbbell pullovers on a Swiss ball.	ENDURANCE Running, stair machine, or hiking: 30-35 minutes in Z-2. or Cycling, rowing, or swimming: 40-50 minutes in Z-2. End with yoga series.	STRENGTH Same as week 10, but swap upright rows and dumbbell flies with medicine-ball chops and dumbbell pullovers on a Swiss ball.	BENCHMARK TEST After a 10-minute warm-up, and on the same flat route you used to perform last month's test, run 1 mile at 5 beats below the lactate threshold you determined last month. Mark your time: If you've raised your lactate threshold, this month will be faster than last.