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Outside Magazine September 2002

The Shape of Your Life: Part V
The Zone Offense

By Paul Scott

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.
(17 WEEK	ENDURANCE Plyometric and agility series. Run/stair machine: 60 minutes in Z-2. OR Cycle/swim: 90 minutes in Z-2. End with yoga.	STRENGTH Balance exercises: Two sets of 10 to 12 reps. Power routine. Finish with core regimen.	ENDURANCE Run/stair machine: 25 minutes in Z-1 OR Cycle/swim: 40 minutes in Z-1. (Add 30-second sprints.) End with yoga.	STRENGTH Balance exercises: Two sets of 10 to 12 reps. Power routine. Finish with core regimen.	ENDURANCE Plyometric and agility series. Interval training: 60-minute run or cycle. After ten minutes in Z-2, add five five-minute Z-3 intervals with three minutes of Z-2 recovery after each. Finish with yoga.

(18 WEEK	ENDURANCE Plyometric and agility series. Z-2. Run/stair machine: 70 minutes in Z-2 OR Cycle/swim: 105 minutes in Z-2. End with yoga.	STRENGTH Balance exercises: Two sets of 10 to 12 reps. Power routine. Finish with core regimen.	ENDURANCE Run/stair machine: 30 minutes in Z-1. OR Cycle/swim: 45 minutes in Z-1. (Add 30-second sprints.) End with yoga.	STRENGTH Balance exercises: Two sets of 10 to 12 reps. Power routine. Finish with core regimen.	ENDURANCE Plyometric and agility series. Interval training: 65-minute run or cycle. After ten minutes in Z-2, add six five-minute Z-3 intervals with three minutes of Z-2 recovery after each. Finish with yoga.

(19 WEEK	ENDURANCE Plyometric and agility series. Run/stair machine: 80 minutes in Z-2. OR Cycle/swim: 2 hours in Z-2. End with yoga.	STRENGTH Balance exercises: Two sets of 10 to 12 reps. Power routine. Finish with core regimen.	ENDURANCE Run/stair machine: 30 minutes in Z-1. OR Cycle/swim: 45 minutes in Z-1. (Add 30-second sprints.) End with yoga.	STRENGTH Balance exercises: Two sets of 10 to 12 reps. Power routine. Finish with core regimen.	ENDURANCE Plyometric and agility series. Interval training: 60-minute run or cycle. After ten minutes in Z-2, add six five-minute Z-3 intervals with three minutes of Z-2 recovery after each. Finish with yoga.

(20 WEEK	ENDURANCE Plyometric and agility series. Run/stair machine: 40 minutes in Z-2. OR Cycle/swim: 60 minutes in Z-2. End with yoga.	STRENGTH Balance exercises: Two sets of 10 to 12 reps. Power routine. Finish with core regimen.	ENDURANCE Run/stair machine: 25 minutes in Z-1. OR Cycle/swim: 40 minutes in Z-1. (No sprints this week.) End with yoga.	STRENGTH Balance exercises: Two sets of 10 to 12 reps. Power routine. Finish with core regimen.	ENDURANCE Plyometric and agility series. Interval training: 35-minute run or cycle. After ten minutes in Z-2, add two three-minute Z-3 intervals with three minutes of Z-2 recovery after each. Finish with yoga.