Name: Playbook - Henry Matthews - Week 4, Day 31 - Wednesday
Uploaded: 2023-04-25T22:18:32.248Z
Duration: 70 min
Description: Week 4, Day 31 - 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.

Cardio Machine

Week 4, Day 31 - Wednesday

Week 0, Day 1 - Monday

Week 0, Day 2 - Tuesday

Week 0, Day 3 - Wednesday

Week 0, Day 4 - Thursday

Week 0, Day 5 - Friday

Week 0, Day 6 - Saturday

Week 0, Day 7 - Sunday

Week 1, Day 8 - Monday

Week 1, Day 9 - Tuesday

Week 1, Day 10 - Wednesday

Week 4, Day 31 - Wednesday

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