OTF: Zone and HR Response Activity

"1 minute, push pace _____!

• Let's get uncomfortable!

• Red Zone!

• Orange Zone!

• Green Zone!

"This effort should feel very uncomfortable. Power walkers, 10% or greater, joggers and runners, at least 2MPH above base in 3,2,1 _____....."

• Push Pace!

• All Out!

• Let's Go!

• Base Pace!

Push Pace HR% Range=

• 84%-91%

• 84%-92%

• 83%-94%

• 80-92%

Base Pace HR% Range =

• 70%-80%

• 74%-82%

• 72%-84%

• 71%-83%

"This effort should feel challenging but doable..."

What is the zone?

• All Out

• Hard Run

• Base

• Push

The following is an effort you are about to cue:

1 minute base pace @5%

What Color Zone and HR% would you coach members to?

• Green, 71%-83%

• Orange, 84%-91%

• Red, 92%+

• Orange, 84%-92%

Select all that apply: Which HR Zones do we coach to?

• Purple

• Green

• Orange

• Red