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Zone 4 training and a sprint to finish strong

Tuesday, May 19, 2020

I have restructured my workouts to fit what is possible in this environment.

My main limitation: riding fast to reach a higher heart rate is not possible due the variation in speed of the traffic, red lights and crossings, cobbles stones and poor terrain. Or I would need to travel outside of Brussels, for which I don't wish to spend time now.

Therefore I scheduled bike rides for recovery (Zone 1) and aerobic training (Zone 2), and running for anaerobic training (Zone 4), and to increase speed and muscles (Zone 5).

After reading many articles, I decided not train in Zone 3 for now. Which is funny, because I used to train mostly in Zone 3 before.

As the swimming pools are still closed, I focus on running and cycling.

I also decided to keep the destination varied as much as possible, to bring some variety to this otherwise not so inspiring city-context.

The new training plan is as follows:

Bike Zone 1 + Run Zone 4 5K + Sprint Zone 5 + Bike Zone 1
Destination: park Cinquantenaire

Bike Zone 1 + Zone 2, 20K
Destination: Vilvoorde along the canal

Run Zone 4 5K + Sprint Zone 5
Destination: park Tours et Taxis

Bike Zone 1 + Zone 2, 20 K
Destination: Tervuren

Run Zone 4
Destination: Park de Bruxelles

Bike Zone 1, 20 K
Destination: Halle


After three weeks of training, I schedule a week with only Zone 1 bike and slow running for recovery, and watch the 7-Day load to keep in the "green range", to prevent over-training.

Today is Tuesday, so I went to run to the park Tours et Taxis.

After running at a faster pace in Zone 4, I made a sprint to finish.

I wished to maintain the spring for 1K, but only managed 500m.
The distance of my sprints slowly increases.

New to heart rate zones?

Have a look at the resources here:


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