The Zone 4 Challenge

The Zone 4 Challenge

Workout - The Zone 4 Challenge

  • 12min @ 6'00''/km
  • 20min @ 4'30''/km
  • 10min @ 7'30''/km
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Intro

What The Running Channel’s “If Your Heart Rate Drops Below 150bpm, You LOSE!” is about, simplified so you can test it. Watch the full video, but here’s the core to get started today.

Key points

  • How it works: keep your heart rate in Zone 4 (150-170 bpm). Drop below 150 or go over 170, lose a life. Tighter control wins.
  • What it builds: Zone 4 matches the pace you can sustain for roughly an hour, a threshold effort that builds aerobic capacity and the ability to hold hard work.
  • How to nail it: stay calm. Use a Garmin (or compatible watch) to set alerts at 150 and 170 bpm. Sit near the middle of the window for room to flex.

Workout example

  1. Warm-up: 10 minutes at an easy pace to bring HR into the low 150s.
  2. Main set: run at a pace that keeps HR between 150 and 170 bpm. Set the watch to alert below 150 or above 170.
    • Option A: five 3-minute pushes with 1-minute easy jog between them, staying in the window.
    • Option B: a single 20-minute effort, steady in the middle of Zone 4. Adjust pace to hold the target.
  3. Cool-down: 5-10 minutes easy. HR drops below 150.

Closing note

Try the Zone 4 discipline. It sharpens fitness and mental control. The Pacing app sets custom HR zones and dials in intervals to your current shape.

References

Inspired by The Running Channel

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