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Tomorrow I’m going to start some Zone 2 training and try to do it 3x per week.
Posted on 6/7/21 at 12:18 am
Posted on 6/7/21 at 12:18 am
This will be separate from lifting or CrossFit work.
Basically it’s just the fat burning zone, but sessions 30-90 min long should help build the base for aerobic improvement for higher intensity workouts.
Boring arse elliptical or rowing sessions.
Basically it’s just the fat burning zone, but sessions 30-90 min long should help build the base for aerobic improvement for higher intensity workouts.
Boring arse elliptical or rowing sessions.
3
Posted on 6/7/21 at 5:27 am to Blutarsky
You can try to break up the machine work to make it less boring. Maybe add in a very light weighted carry, easy core work, or a really light sled drag every 5 minutes to keep it interested - just keep an eye on your HR. Also, be prepared to go slower than you expect to on the rower if your using a HR cap. When I started zone 2 training on my rest days, what I thought would have been a zone 2 effort was actually closer to mid/high zone 3. Good luck though! It will help your aerobic fitness.
Posted on 6/7/21 at 7:37 am to Blutarsky
Stay committed, and give it time. Takes about 2 months for your body to adjust.
Posted on 6/7/21 at 8:34 am to Blutarsky
I try to get my long run session into Zone 2 (140 HR). It's helped a lot which is weird to me, but whatever.
Posted on 6/7/21 at 12:09 pm to AyyyBaw
Today it went:
20 min on a C2 bike
20 min on a C2 rower
20 min on a C2 bike
Heart rate bounced between 130-150. If I tried to cycle or row at a higher rate, the HR started to rise to 150 so I throttled back. Will mix in some weighted vest jogging tomorrow.
I also have an elliptical and assault bike at my disposal. The C2 bike seat sucks so I won’t mind a slower assault bike interval tossed in there.
20 min on a C2 bike
20 min on a C2 rower
20 min on a C2 bike
Heart rate bounced between 130-150. If I tried to cycle or row at a higher rate, the HR started to rise to 150 so I throttled back. Will mix in some weighted vest jogging tomorrow.
I also have an elliptical and assault bike at my disposal. The C2 bike seat sucks so I won’t mind a slower assault bike interval tossed in there.
Posted on 6/7/21 at 12:24 pm to Blutarsky
One more thing I forgot. Pick a workout that's easily repeatable with hard limit HR cap to measure improvement. For instance - 30 mins on the air bike with a HR cap of 135. If you improve your distance on that workout while maintaining a 135 HR cap, then you are improving. 5K and 10K pieces on the C2 machines with a HR cap are also great for tracking aerobic progress - if time improves with the same HR cap, then you're improving. 
Posted on 6/7/21 at 12:41 pm to AyyyBaw
Love incorporating light farmer’s carries and sled pushes/pulls for this if available to you
Posted on 6/7/21 at 12:50 pm to AyyyBaw
quote:
For instance - 30 mins on the air bike with a HR cap of 135.
The C2 bikes for 20 min were around 207 cals. I didn’t click over to the distance, though.
The 20 min row was around a 4K distance. If I tried to row a faster 500M split, the HR ticked up so I stayed around a 2:20-2:30 pace.
Using those as baselines moving forward.
Will add others as I incorporate them into the training.
This post was edited on 6/7/21 at 12:52 pm
Posted on 6/8/21 at 7:15 pm to Blutarsky
Did another hour today between the bike and rower.
Results about the same.
If I try to row or bike a faster pace than 2:30/500 (rower) or 2:30/1000 (bike) the HR goes above 150, stay around that and I’m low 140s. Today’s HR average was 139.
I’m going to use that as my gauge. I’m hoping to get that down to 2:10 on each for sustained row/bike by the end of Summer.
Results about the same.
If I try to row or bike a faster pace than 2:30/500 (rower) or 2:30/1000 (bike) the HR goes above 150, stay around that and I’m low 140s. Today’s HR average was 139.
I’m going to use that as my gauge. I’m hoping to get that down to 2:10 on each for sustained row/bike by the end of Summer.
Posted on 6/9/21 at 9:12 am to Blutarsky
Keep updating. I've found that my pace has increased over time as my HR target has stayed the same.
Posted on 6/11/21 at 7:56 pm to Aubie Spr96
Today I went for 50 minutes in my hot-assed garage, and this was after a long yard work session where I averaged a HR of 121 for 4 hours.
20 min row
20 min assault bike
10 min row
HR average was 142. I did crank on the assault bike for the final 30 secs and ran the HR up to 163. Sat for a few minutes and let it come down before getting back on the rower for the final 10 min.
I was able to stay around a 2:25 pace on the rower:
I did take a supplement that I did not take back on Tuesday. Most of my cardio sessions will be in the garage moving forward.
20 min row
20 min assault bike
10 min row
HR average was 142. I did crank on the assault bike for the final 30 secs and ran the HR up to 163. Sat for a few minutes and let it come down before getting back on the rower for the final 10 min.
I was able to stay around a 2:25 pace on the rower:
I did take a supplement that I did not take back on Tuesday. Most of my cardio sessions will be in the garage moving forward.
This post was edited on 6/11/21 at 8:01 pm
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