Week 0, Day 3 - Wednesday

Cardio Instructions: 1. Warmup 5 - 10 Minutes 2. 30 to 60 Minutes In Zone 1 3. Cool Down 5-10 Minutes Pick any cardio related machine. Pick below only if available: 1. Concept 2 Rower 2. Assault Bike 3. Assault Runner 4. Treadmill (Incline Only) 5. Stair-stepper You will be in Zone 1 (Heart Rate Zone) At 60%-63%. How you calculate this. For example below: Max Heart Rate (220-age): ______ If your 33 years old, your calculation would be 220-33=187 Max Heart Rate Next you will take 187 and multiple that number by the range of 60%-63%. So for instance if 63% is where I want my heart rate zone to say it. You calculate: 187 multiplied by .63, then equals 117 beats per minute. So, your heart rate needs to stay around 117 beats per minute. Best way to establish this metric by using a Apple Watch, heart rate tracker, Fitbit, or any device that monitors your heart rate. Best results is to purchase a Fitbit or if you current own a IWatch or a polar fitness pacer.