Yancy Camp Workout 136

6min at easy aerobic base pace, 6min at aerobic training zone pace, 6min at tempo pace, continue repeating but drop time down to 5/5/5min, 4/4/4min, 3/3/3min 2/2/2min, & 1/1/1min rounds for remaining sets.  
Finish w/burpee to pull-up x 5min for max reps.  

*The pace wheel app is a great app to use if you’re wondering about your aerobic base pace.  Their “marathon pace” on the app is in the aerobic training zone range we use a lot and their Lactate Threshold zone is in the tempo zone range we use. Using myself as an example on the pace wheel, my current 2 mile time trial is appx 10:40. Using this time in the “current fitness” column, I look to the right and see that my aerobic base pace would be 7:37min per mile pace, 6:21 marathon race pace or our “aerobic training zone pace”, & 6:04 for tempo pace.

*You can scale this down by starting with 5min or lower if needed.
*Aerobic training zone pace is 75-85% of max HR or if going by feel, comfortably fast.
*Tempo pace is appx 85-90% of max HR, or if going by feel, comfortably fast but right on the verge of uncomfortable.