Should Level 1 Intensity Feel Slow?

This is a common problem that I see in some of the athletes I work with. They feel the same way about the pace of these Level 1 workouts that they are trying to fit within a certain HR range.

You could try to factor in your Resting heart rate to your zones. The Karvonen method is used to sometimes give a more accurate representation of your zones.


Target Heart Rate = ((max HR − resting HR) × %Intensity) + resting HR example

I would also suggest a couple workouts to do.

The main one that I like doing for a workout over 2 hours is one that you switch off running and hiking/ski walking every 15 minutes. This will let you run at the pace you find appropriate but might be slightly higher in heart rate than your estimated Level 1 is. With the hiking/ski walking your overall heart rate of the workout will hopefully end up in your ideal range. If you do this workout for a period of time you’ll hopefully see your heart rates begin to drop.

Screen Shot 2014-06-06 at 12.20.45 PM

The other simple option that is good this time of year is just to go hike. Long sustained hiking whether it be up a mountain or through the woods can be very beneficial.

by Andy Keller, CXC Team Head Coach

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