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Outside Magazine September 2002

The Shape of Your Life: Part V
The Zone Offense

By Paul Scott

Finishing School | Balance and Agility | The Recyclable SYL Plan | The Agile File | The Guidance Council | Be Your Own Boss | The Body Shop | Balance and Agility Exercises | The Zone Offense

The Zone Offense
Zone 1 (Z-1):
Recovery
60 percent or less of your MHR		 Zone 2 (Z-2):
Aerobic
60-75 percent of your MHR		 Zone 3 (Z-3):
Lactate Threshold
75-90 percent or less of your MHR		 Zone 4 (Z-4):
Anaerobic
90-100 percent of you MHR
MON. TUES. WED. THURS. FRI.
(17
WEEK		 ENDURANCE
Plyometric and agility series. Run/stair machine: 60 minutes in Z-2.
OR
Cycle/swim: 90 minutes in Z-2. End with yoga.		 STRENGTH
Balance exercises: Two sets of 10 to 12 reps. Power routine. Finish with core regimen.		 ENDURANCE
Run/stair machine: 25 minutes in Z-1
OR
Cycle/swim: 40 minutes in Z-1. (Add 30-second sprints.) End with yoga.		 STRENGTH
Balance exercises: Two sets of 10 to 12 reps. Power routine. Finish with core regimen.		 ENDURANCE
Plyometric and agility series. Interval training: 60-minute run or cycle. After ten minutes in Z-2, add five five-minute Z-3 intervals with three minutes of Z-2 recovery after each. Finish with yoga.
(18
WEEK		 ENDURANCE
Plyometric and agility series. Z-2. Run/stair machine: 70 minutes in Z-2
OR
Cycle/swim: 105 minutes in Z-2. End with yoga.		 STRENGTH
Balance exercises: Two sets of 10 to 12 reps. Power routine. Finish with core regimen.		 ENDURANCE
Run/stair machine: 30 minutes in Z-1.
OR
Cycle/swim: 45 minutes in Z-1. (Add 30-second sprints.) End with yoga.		 STRENGTH
Balance exercises: Two sets of 10 to 12 reps. Power routine. Finish with core regimen.		 ENDURANCE
Plyometric and agility series. Interval training: 65-minute run or cycle. After ten minutes in Z-2, add six five-minute Z-3 intervals with three minutes of Z-2 recovery after each. Finish with yoga.
(19
WEEK		 ENDURANCE
Plyometric and agility series. Run/stair machine: 80 minutes in Z-2.
OR
Cycle/swim: 2 hours in Z-2. End with yoga.		 STRENGTH
Balance exercises: Two sets of 10 to 12 reps. Power routine. Finish with core regimen.		 ENDURANCE
Run/stair machine: 30 minutes in Z-1.
OR
Cycle/swim: 45 minutes in Z-1. (Add 30-second sprints.) End with yoga.		 STRENGTH
Balance exercises: Two sets of 10 to 12 reps. Power routine. Finish with core regimen.		 ENDURANCE
Plyometric and agility series. Interval training: 60-minute run or cycle. After ten minutes in Z-2, add six five-minute Z-3 intervals with three minutes of Z-2 recovery after each. Finish with yoga.
(20
WEEK		 ENDURANCE
Plyometric and agility series. Run/stair machine: 40 minutes in Z-2.
OR
Cycle/swim: 60 minutes in Z-2. End with yoga.		 STRENGTH
Balance exercises: Two sets of 10 to 12 reps. Power routine. Finish with core regimen.		 ENDURANCE
Run/stair machine: 25 minutes in Z-1.
OR
Cycle/swim: 40 minutes in Z-1. (No sprints this week.) End with yoga.		 STRENGTH
Balance exercises: Two sets of 10 to 12 reps. Power routine. Finish with core regimen.		 ENDURANCE
Plyometric and agility series. Interval training: 35-minute run or cycle. After ten minutes in Z-2, add two three-minute Z-3 intervals with three minutes of Z-2 recovery after each. Finish with yoga.







Finishing School | Balance and Agility | The Recyclable SYL Plan | The Agile File | The Guidance Council | Be Your Own Boss | The Body Shop | Balance and Agility Exercises | The Zone Offense


Paul Scott wrote about the year's top fitness trends in June.