Zone 3 High Intensity Training
Date: November 18, 2025
Time: 15:30 - 17:30
Location: Mt. Itasca
Intensity: 9/10 (Zone 3 - High Intensity)
Heart Rate: >85% max
Warm-Up (25 min)
- 15 min easy run (Zone 1)
- 5 min dynamic stretching
- 4 x 30 sec progressions
- 1 min easy
Main Workout - Zone 3 (45-50 min)
High Intensity Intervals
- 5 x 4 minutes at 90-95% effort
- 3 min active recovery between
- Maintain consistent pace
- Focus on form under fatigue
Speed Development
- 8 x 30 seconds MAX effort
- 90 seconds full recovery
- Explosive power focus
Strength Integration (15 min)
- Power-focused exercises:
- Jump squats
- Explosive push-ups
- Med ball work
- Core power
Cool Down (20 min)
- 15 min easy jog
- 5 min stretching
Key Points
- This is a breakthrough session
- Quality over quantity
- Full effort required
- Need 48 hours recovery after