The Effort Equation

The first four weeks

Use these heart-rate zones during your "Start It Up" workouts (see previous page) (Photo: Outside Magazine)

Published March 2, 2012 12:00AM

Our program will lead you in and out of the above heart-rate zones, based on your maximum heart rate (MHR). These intensities should also correspond to your own perceived exertion.

Endurance Training Flexibility Strength and Power Training

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