Here’s my current cardio protocol:
Zone 2
🔘 90 minutes per week
🔘 Broken up into three 30-minute sessions
🔘 I prefer to ruck using a vest that’s approximately 20% of my body weight on a treadmill at a pace of 4mph; if you’re new to rucking, I recommend starting with 10% of your body weight
🔘 I keep my heart rate between 120-130bpm
🔘 I choose this modality because it’s minimally fatiguing for my legs. I absolutely love weight training and I train my legs every 4 days using very heavy weight – I don’t want my cardio to affect my ability to lift heavy.
Zone 4-5
🔘 35 minutes per week of HIIT
🔘 Broken up into two sessions of 1:1; one session of Norwegian Protocol
🔘 1:1 sessions are done on the SkiErg typically with 30 seconds on, 30 seconds off with an average watt of about 400
🔘 Norwegian Protocol is four rounds of 4-minutes with watts around 250 with a 3-minute rest break between each round
🔘 The goal is to get my heart rate into the 160s, 170s bpm
Sauna
🔘 100 minutes per week
🔘 Broken into four 25-minute sessions
🔘 When I’m using my home @SISU_sauna, I keep the temperature at 190 degrees
🔘 When I’m using saunas away from home, I keep the temperature around 175 degrees
🔘 Quickly after entering the sauna, my HR enters the 90s and escalates over time to the 130s
#shorts
