It may also help prevent running injuries. In one research study , 15 active women did three interval running workouts a week for six weeks. According to the study, this training protocol decreased body fat mass by 8. For beginners, the following set of intervals would be your progression over 12 weeks. Run 10 minutes at an aerobic pace zone 2 , followed by 10 minutes of zone 3 heart rate, and then 10 minutes at zone 1 or zone 2.
If you have to stop dead in your tracks after your 10 minute interval, then you went too hard. Run 10 minutes at an aerobic pace zone 2 , followed by 12 minutes of zone 3 heart rate, and then 10 minutes in zones 1 or 2. Run 10 minutes at an aerobic pace zone 2 , followed by 15 minutes of zone 3 heart rate, and then 10 minutes in zones 1 or 2. Run 10 minutes at an aerobic pace zone 2 , followed by 18 minutes of zone 3 heart rate, and then 10 minutes in zones 1 or 2.
Run 10 minutes at an aerobic pace zone 2 , followed by 20 minutes of zone 3 heart rate, and then 10 minutes in zone 1 or 2. Run 15 minutes at an aerobic pace zone 2 , followed by 3 minutes at zone 4. Run 15 minutes of aerobic threshold, followed by 3 minutes at zone 4. Follow the 3 minutes hard with 3 minutes easy at zone 2 and repeat this four more times. Follow the 3 minutes hard with 3 minutes easy at zone 2 and repeat this five more times.
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All Rights Reserved. Your tech. Broken phone? Schedule a repair. You will get interval change messages even when your phone is locked or app is in background.
And now back to running :. Great app, simple and easy to set up and use but the prompts need to be louder or different options. The voice is very muted and monotone, I had to really listen for it while I was also listening to a podcast and missed it once. Love the functionality though! Hi Krfrey! In new update we've updated notifications voice, hope you won't miss it now :. Where do I start?
I purchased this to do some running intervals with. Runners beware. This is not the app for that. The prompts do not sound if your phone is on locked screen. Who runs with their phone in hand and screen on?
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