ZONE 1 [Z1] Recovery - 60 to 65% of max. Easy pace, feels nice and light
ZONE 2 [Z2]Steady - 65 to 75% of max. Fairly easy pace. Easy enough so that you could hold a conversation
ZONE 3 [Z3]Tempo - 75% to 80% of max. Fairly hard, but sustainable pace
ZONE 4 [Z4] Race tempo - 80 to 90% of max. Hard pace
ZONE 5 [Z5]Red line - 90% to 100% max. Very hard, not sustainable for long
KEY
FC Front crawl
BACK Backstroke
BREAST Breaststroke
PULL FC with pull-buoy float
PULLANKLES FC with pull-buoy between ankles
KICK Kicking on front & holding float
FISTS FC with closed fists
BI Bilateral breathing (every 3 strokes)
WU Warm up
WD Warm down
Ensure you setup you training zones correctly in Training Peaks. If you require assistance with this, please reach out.
Clearance from a physician or doctor is required to ensure you are safe to conduct this type of program.
Due to the nature of the program being conducted online without visual oversight. No responsibility is taken by the author of this program if an injury occurs as a result of conducting this program. The athlete understands this risk, and only conducts the program at their own risk.
If you are interested in tailored programming/coaching please reach out via email to connect with me as your coach.
Link you Garmin, apple watch, Suunto, or other smart watch to Training Peaks to allow the program to be displayed on your watch.
If you have any questions relating to this program, please email optimised.rehab.performance@gmail.com
Hi, I am Alex Boike, an Exercise and Sports Scientist, Physiotherpist and former Australian Defence Force Physical Training Instructor (8 years experience) so I know what it takes to get the best out of a person.
See my Bio for experience and qualifications.
In you want to connect please do so via:
optimised.rehab.performance@gmail.com
Or
https://www.instagram.com/alex_boike_performance_coach/
https://www.instagram.com/optimised_rehab_performance
I look forward to working with you.
Alex