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'DTI' ZONE
Your effort zone for 'almost all' sessions.
'Your' 60-70% of perceived max effort.
Around 120-135 heart rate beats per minute.
'Your' conversation pace.
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'WORKING' ZONE
Only used after 6 weeks of training.
70-85% of your perceived max effort.
Around 135-160 beats per minute.
You can hold the pace for about 10 minutes.
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'BLOWING' ZONE
Never should you explore this zone!
85-95% of your perceived max effort.
Around 150-180 beats per minute.
Very uncomfortable place!
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OPEN STAGE 1 - pdf & print
BLUE PROGRAM - STAGE 1 - docx (+ links)
FULL PROGRAM - abbreviated 1-page
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OPEN STAGE 2 - pdf & print
BLUE PROGRAM - STAGE 2 - docx (+ links)
FULL PROGRAM - abbreviated 1-page