Skip Orem (00:00):

Hi, everybody. I’m Skip Orem and I’m interrupting Episode 16 of the Web Radio Today podcast for a special Web Radio Today workout episode. That is right, everybody. This is Web Radio Today episode 16 and today’s episode is an in the zone interval training workout using Plan B. That means that today you’re going to be exercising in all four of your heart rate training zones. Your easy warm up heart zone, your healthy heart zone, your aerobic heart rate zone, and you’re all out anaerobic heart rate training zone. So right now start walking, peddling, rowing very slowly, just getting ready to get warmed up. Right now, we’re just moving very slowly in heart rate zone one, an easy warmup at 50 to 60% of your maximum heart rate. Remember now, your maximum heart rate, it’s computed by taking the number 220 minus your age. And right now, you should only be at 50 to 60% of your maximum heart rate.

Skip Orem (01:43):

This workout today, it’s going to be short but it’s going to be a very intense workout. That’s what interval training is all about. You’re going to complete a total of 23 intervals, and during some of the intervals today, you will be moving fast, running hard, rowing hard, cycling hard, going as hard as you can, getting out of breath. The good news though, you’re going to be burning calories, you’re going to be burning fat at a very intense level during this workout. And, even more importantly, you will be burning calories and fat at a higher rate later tonight while you’re maybe reading a book, listening to music, or watching TV. This Plan B workout is designed specifically for Web Radio Today listeners who have had some experience with interval training. I don’t want you to attempt this workout unless you’re comfortable running, cycling, rowing, spinning, whatever other kind of aerobic exercises you do, unless you’re comfortable already exercising at a fairly intense level.

Skip Orem (03:02):

This workout is difficult, and you may not be able to complete all of the intervals or even finish the workout the first or second time that you try it. That’s okay. Just keep coming back to it, trying it again and again. And each time you try it, you’re continuing to build cardio strength, burning fat and calories, no matter how many intervals you’re able to complete.

Skip Orem (03:47):

Let’s continue to warm up, but now I want you to kick it up into your healthy heart rate zone. That’s zone two, 60 to 70% of your maximum heart rate.Skip Orem (03:47):

Skip Orem (04:12)

In zone two, your healthy heart rate zone, you should still be able to carry on a conversation but perhaps with some minor difficulty. We are still warming up, but in your healthy heart rate zone.

Skip Orem (04:35)

I want you to slow back down just a little bit now. Bring your heart rate down about 10%, back into that comfortable warm up and recovery zone, zone one, 50 to 60% o f your maximum heart rate.

Skip Orem (04: 51):

As I mentioned earlier, in this workout, you will be doing 23 intervals. Nine of those intervals will be in your healthy heart rate zone. Just a little faster than we’re moving right now. Seven intervals will be in the aerobic heart rate zone, 70 to 80% of your maximum heart rate. And you’ll also do seven intervals in your anaerobic zone, if you can. That’s 90% of your maximum heart rate, going all out. Most of those anerobic intervals, zone four, well, they’ll only last for about 15 seconds. But two of them will challenge you to go all out for 30 seconds. Those will be the most difficult intervals of the workout.

Skip Orem (05: 51): 

Move your pace back up into your healthy heart rate zone for another 45 seconds, and after that, after 45 seconds, we’re going to do your first aerobic interval. That interval will last for 30 seconds with your heart rate at 70 to 80% of its maximum.

Skip Orem (06:15):

Remember, in your aerobic zone, which is coming up next, it will be difficult to carry on a conversation, although you could probably sing if you wanted to. Listen to your body and it’ll let you know whether or not you’re in your aerobic heart rate zone. This is not the fastest that you’ll go today, but it’s a fast zone. Your aerobic zone, it’s perfect for developing stamina, increasing your aerobic fitness level, and burning calories at a much more intense level. The start of that first aerobic zone, zone three, is coming up in 10 seconds.

Skip Orem (07:32):

Slow down to your healthy heart rate zone to recover here for about 30 seconds. And then we will do your first anaerobic interval of the workout, going all out for a very difficult 15 seconds.

Skip Orem (07:57):

Stand by for the tone, which will start your first anaerobic interval, 90% of your maximum heart rate. Try to finish as fast as you can.

 Skip Orem (08:19):

You have 60 seconds to recover here in your healthy heart rate zone and then we’ll do 45 seconds in the aerobic zone, followed by another 15 second interval in your anaerobic heart rate zone. 45 seconds in zone three, followed by 15 seconds in zone four.

Skip Orem (09:07):

Stand by to move to zone three, the aerobic heart rate zone, 70 to 80% of your maximum heart rate.  Remember, in zone three, you’re developing stamina, you’re increasing aerobic fitness, and you’re burning calories and fat.

Skip Orem (09:07):

Get ready to go all out. Kicking it up into your anaerobic zone, I want you to give this everything that you have. The tone is coming up in 10 seconds.

Skip Orem (10:32):

Back it all the way down to your healthy heart rate zone, zone one, rest and recover here at 60 to 70% of your maximum heart rate.

Skip Orem (10:47):

How y’all doing with the anaerobic interval so far, are you able to complete them, go the entire 15 seconds? If you can’t finish those anerobic intervals yet, I don’t want you to worry because, well, you get better each time that you do the workout. And, by the way, if these zone four intervals are easy for you, if you can run them, row them, cycle them, and they seem easy, well, here’s a news flash, you are not working hard enough.  This is important. You should have nothing left when that sound ends the zone four intervals because you should be going all out at 90% of your maximum heart rate.

Skip Orem (11:43 ):

Okay, let’s speed up to zone three, the aerobic zone, for the next 45 seconds. This upcoming aerobic zone will be followed by another 15 seconds in zone four, going all out. Pick up your pace to zone three for the next 45 seconds.

 Skip Orem (12:40):

Get ready to go all out. A 15 second anaerobic zone interval begins right now.

Skip Orem (13:08):

Slow down all the way down to your healthy heart rate zone. You have 90 seconds here to recover.

Skip Orem (13:41):

Let’s go over the heart rate training zones one more time, and then from this point on in the workout, I’m just going to refer to them as zone one, two, three, or four. Zone two is your healthy heart rate zone. We are in that zone right now, 60 to 70% of your maximum heart rate. We’re expending some energy but this zone is easy. You could probably stay in this zone all day if you wanted. Zone three, which we’ll move to in a minute or so, your aerobic heart rate zone, 70 to 80% of your maximum heart rate, you’re moving pretty fast in zone three. It’s a solid fast pace, but, of course, it’s just not going to trash you like zone four. And zone four, it’s your anaerobic training zone, 90% of your maximum heart rate. It’s like the final kick in a big race, nothing left when you finish it. And zone four gives you maximum fat and calorie burn.

Skip Orem (14:56):

Okay, so everybody clear? I want you to begin to memorize what’s your body feels like in each of these zones. Listen to your body, and that way you won’t have to worry about counting or measuring heartbeats. “Oh, I forgot zone one.” In zone one, you’re just barely moving, and we’ll relax in zone one

at the end of the workout. Another interval in zone three will be coming up in about 30 seconds. That zone three interval will be followed by the longest zone four interval of the workout, 30 seconds.

Skip Orem (17:20):

Slow down, everybody, all the way down to zone two. Were you able to complete all 30 seconds of that last interval in your anaerobic heart rate zone? Congratulations if you did. But if not, it’s no big deal. Just keep trying. Because each time you attempt one of those anerobic intervals, your heart will get stronger. And by the way, if it’s difficult to recover here in zone two, you can slow down even more if you want, because you have 90 seconds here to get ready for the next series of intervals.

Skip Orem (17:55):

And more congratulations, you’ve completed 14 intervals so far. Only eight more to go. The next two short intervals are going to start in about 30 seconds, beginning with a zone three interval followed by a zone four interval. Both intervals will last for 15 seconds.

Skip Orem (18:38 ):

It’s time to move your pace up to zone three.

 Skip Orem (19:14):

Back it down to zone two to recover here for the next 60 seconds. I hope that you’re enjoying the music I selected for the workout today. Music, it’s cool how it can motivate you to go fast. Music, it’s one of the elements of the Web Radio Today Fitness Model, those elements, faith, exercise, diet attitude, positive imagery, knowledge, and music. On next week’s episode, Episode 17, it comes out on Friday, August 21st, we’re going to discuss in detail how music can help you improve your overall fitness and health and how it can make exercising more effective and more enjoyable.

Coming up right now, probably the most difficult minute of today’s workout. 30 seconds in zone three, followed by 30 seconds in zone four. Ready, set, go.

Skip Orem (21:26):

60 seconds to recover here in zone two and then we will do the last two speed intervals of the workout. 30 seconds in zone three, followed by 15 seconds of very hard, all out effort in your last zone four anaerobic interval of the workout.

Skip Orem (22:23):

Are you ready, everybody? Here we go.

Skip Orem (23:09   ):

Great job, everybody. Bring it down to zone two, your healthy heart rate zone, 60 to 70% of your maximum heart rate. And congratulations, you have completed all of the speed intervals of the Web Radio Today in the Zone Workout Plan B. 

Skip Orem (23:31):

You should be really proud of yourself today. workout’s not over yet though. You need to cool your body down before we can stop. So keep cooling down and I’ll be back in a minute or so to talk about how you did today.

Skip Orem (24:26):

Let’s talk about how you did today. Were you able to complete all of the zone three and zone four intervals? If you did, that’s just great. If not, if you had trouble with any of the zone three, and especially the zone four intervals, don’t worry. As I said earlier in the workout, you will get better each time you do this workout, just come back and do it often.

Skip Orem (24:59): 

Slow down even more now. Bring your activity level down to zone one. Very little effort, regular breathing, you’re in the final 60 seconds of your cool-down period. And I want you to feel really good about yourself for doing this workout today.

And you know what? You’ve set yourself up for success during the rest of the day you’ll be surprised how much extra energy that you’re going to have today.    You’ve burned off significant calories. You burned a lot of fat and you’ve strengthened your heart, and you will continue to burn calories and fat at an increased rate during the rest of the day. If you enjoyed this workout today, if you felt that it was beneficial for you, please tell your friends about Web Radio Today and this workout. It’s available free wherever you get podcasts. This is Episode 16, the Web Radio Today in the Zone Workout Plan B.