To establish the correct intensity (by heart rate) for your training program, you must first determine your aerobic threshold. There are three ways we can do this; for today conduct the #2 option (AeT Test), and compare the data to your MAF HR (#3) and select the lower of the two HRs for your training intensity. Email sam@cascadeendurance.com if you have questions.

1) Metabolic Test:
The most reliable method for determining your Aerobic Threshold is through a lab test on a treadmill. Using either lactate testing or a gas-exchange system, physiologists can track your metabolic activity (i.e. the consumption of carbs and fats for fuel) as you increase intensity, and pinpoint the spot (via HR) where you are most optimally aerobic. In other words, the highest intensity you can operate at while still burning at least 50% fat, which is the most efficient fuel source for endurance.

Typically these tests cost between $150-$200; labs can be found in most cities and for more information on the test or locating a site please email us at sam@cascadeendurance.com

2) AeT Test
Another method to determine your Aerobic Threshold is what we call the 'nose breathing" test:

Test Protocol: Walk, jog, or run on flat ground (or on a treadmill) easy for 20 minutes to warm up enough that you're starting to break a sweat. Then close your mouth and continue to increase the pace to the point where you can no longer breathe only through your nose. Back off and hold this pace for the rest of the 20 minutes. This will also correspond to the upper limit at which you can carry on a conversation without needing to catch your breath. Note what this intensity level feels like and especially note what your typical heart rate is at this intensity. This is your Aerobic Threshold (AeT) pace and HR.

3) MAF (maximal aerobic function) HR estimation.
If you have not engaged in the type of aerobic training referred to above or have been involved in a training program utilizing regular bouts of high intensity training such as CrossFit, P90X, Tabata or other gym based interval protocol type workouts then use this formula to estimate the top of your aerobic zone. 180-age=MAF HR.

If you used either method #2 or #3 for determination of your AeT, you should use which ever is the LOWER of these 2 HR values as the upper limit for ALL your aerobic training unless otherwise instructed in the workout info. This is the top of your ZONE 2.

Make sure you are maintaining good form throughout.

Warmup: 10min foam rolling, stretches you like

Workout: 2 circuits of:

- 1 min front plank w/ forearms: https://youtu.be/1dHf8nIkIwM

-Hip Bridge: https://youtu.be/v7P16Gn9J2A
(on a chair/bench if you don't have a balance ball)

- 15 up/downs: https://youtu.be/OftEESVAXdo

- 10 (each leg) single-leg deadlift; add weight as needed: https://youtu.be/2lrxtzVjBzY

- 3/2 point plank: work towards 3 sets of 10sec apiece: https://youtu.be/xKFuxXrkCJA

-10x Bird dog: https://youtu.be/e948GXB4B9g

- 10 hanging leg raise or supine leg raise: https://youtu.be/07xPmmlofLY

-15x side-lying leg lift: https://youtu.be/Fh5SCHBGnak

- 15x renegade rows: https://youtu.be/hwq6cEUQ0Hw

-5 star lunges (each side): https://youtu.be/n0RqWh47kPQ