Zone 1 Block
Spend 30 minutes in written, walking or seated meditation.
What else gets you into a “flow state”? Here’s the list.
Aerobic / Zone 2 Block:
2 rounds of:
Assault Bike – 2 minutes
Jog – 2 minutes
Row – 2 minutes
Ski Erg – 2 minutes
After two rounds, run 1 mile.
Our goal today is to trigger a fat-burning response after the weekend. Keep the aerobic work light and easy – wear a HR monitor if you have one. While the long-term response to Zone 2 training is really amazing (video below), you’ll see a short-term response today. After doing your Z2 work, the mile will feel easy – and your heart rate probably won’t rise very high. You can push the mile if you choose to test, or round out the fat-burning Zone 2 block with an easy mile.
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