Morpheus Metabolic Conditioning Interval Methods

Morpheus Metabolic Conditioning Interval Methods Method RPE/Zone How to do it Exercises How to Progress Steady State Zone 1 Frequency: 2-4x/week RPE 4-5 Middle of Blue Zone » aka Cardiac Output » Maintain HR at mid Blue Zone » 10-90+ min per session Any low intensity, low blood pressure exercise: jogging, biking, swimming, elliptical, sled push, etc » Increase speed/intensities while able to stay in mid-blue zone Benefits “The Why” » Increases the size of the left ventricle of the heart, which allows more oxygenated blood to travel throughout the body. This method also increases the endurance of the slow twitch muscle fibers » May also be used for active recovery. Steady State Zone 2 RPE 5-6 Top of Blue Zone » aka Cardiac Output » Maintain HR at top of Blue Zone » 10-90+ min per session Any low intensity, low blood pressure exercise: jogging, biking, swimming, elliptical, etc » Increase speed/intensities while able to stay at top of blue zone Benefits “The Why” » Increases the size of the left ventricle of the heart, which allows more oxygenated blood to travel throughout the body. This method also increases the endurance of the slow twitch muscle fibers » The combination of these two benefits allow for better oxygen supply and utilization. Tempo Intervals RPE 5-6 Middle to Top of Blue Zone » 70% of max intensity » 10-15 sec work; 60 sec active rest » Repeat 10-20 reps Any low intensity, low blood pressure exercise: jogging, biking, swimming, elliptical, etc. » Heart rate recovery between reps » Shorten rest periods Benefits “The Why” » Increases the endurance of the moderate threshold muscle fibers. » Tempo intervals also help develop blood vessels which will increase oxygen delivery to the muscles. » May also be used for active recovery. Blue Zone Repeats RPE 6-7 Middle to Top of Blue Zone » Alternate between the middle and top of the blue zone every 30-60 seconds » Repeat 3-10 reps Any low intensity, low blood pressure exercise: jogging, biking, swimming, elliptical, etc. » Faster speed during work periods » Shorten rest periods Benefits “The Why” » Increases the endurance of the moderate threshold muscle fibers. » Develop cardiovascular fitness without accumulating fatigue or boredom Green Power Intervals Frequency: 1-2x/week RPE 7-8 Middle of Blue Zone to Green zone » 5-10 sec work @ max intensity » Drop HR as quickly as possible to mid-blue zone (40-60 sec rest) » Repeat 10-20 reps Choose a low-impact exercise, such as biking, rowing, etc. » Distance covered each rep » Number of reps without loss of power or technique Benefits “The Why” » This method is used to develop the power of the alactic energy system » The alactic energy system is used to develop the highest amounts of explosive power. Green Endurance Intervals RPE 7-8 Middle of Blue Zone to Green zone » 10-15 sec work @ max intensity » Drop HR as quickly as possible to mid-blue zone (60-90 sec rest) » Repeat 10-20 reps Choose a low-impact exercise, such as biking, rowing, etc. » Distance covered each rep » Number of reps without loss of power or technique Benefits “The Why” » Build the ability to produce explosive, alactic energy as long as possible (alactic capacity) » The alactic energy system is used to develop the highest amounts of explosive power. Green Zone Repeats RPE 7-8 Bottom of Green to Top of Green Zone » Bottom of green zone 30-60 sec then top of green zone 30-60 sec » Repeat for 3-10 reps Low-impact, total body movements such as ski erg, rowing, biking, etc. However, you can also use running or sport-specific drills. » Faster speed during work periods » Shorten rest periods Benefits “The Why” » Increase the cardiovascular system’s ability to produce energy while developing dynamic energy control at higher intensities. This method is an extension of blue zone repeats that you can use as your fitness improves. Green Threshold Intervals RPE 7-9 Green Zone to midBlue zone » Top of green zone for 3-6 min then mid-blue zone for 2-4 min » Repeat 2-6 reps Any cardiovascular exercises will work for this method. » Distance covered each rep » Increase speed / power just below anaerobic threshold Benefits “The Why” » Improve your ability to produce power aerobically so you can go longer without fatiguing. Once you cross your anaerobic threshold, more of your energy is produced anaerobically; this leads to fatiguing faster. Red Power Intervals Frequency: 1x/week RPE 9-10 Top of blue zone to red zone » 20-30 sec work max intensity » Drop HR as quickly as possible into Blue Zone (2-3 min rest) » Repeat 2-6 reps Any exercise that can be performed at maximal intensity, from sprints to sport-specific drills » Distance covered per rep » HRR in 1 minute Benefits “The Why” » This method develops the alactic-lactic energy system to produce high levels of power for 20-30 seconds. Red Endurance Intervals RPE 9-10 Top of blue zone to red zone » 40-60 sec work max intensity » Drop HR as quickly as possible into Blue Zone (1-2 min rest) » Repeat 2-6 reps Any exercise that can be performed at maximal intensity, from sprints to sport-specific drills » Distance covered per rep » HRR in 1 minute Benefits “The Why” » This method develops the lactic energy system to produce and maintain high levels of power for 40-60 seconds. Red Threshold Intervals RPE 8-10 Top of blue zone to bottom of red zone » Maintain HR ± 5 bpm of red zone » 3-10 min work periods » Active rest 3-4 minutes » Repeat 2-6 reps Any cardiovascular exercise where threshold has been determined and pace can be maintained. » Distance covered each rep » Increase speed / power at anaerobic threshold Benefits “The Why” » This method is used to improve anaerobic tolerance and the body’s ability to shuttle and utilize lactate. » Threshold training will also improve power output at anaerobic threshold. Red Max Intervals RPE: 10 Top of blue zone to top of red zone » 1-2 min high intensity to max HR » Active rest 3-4 minutes » Repeat 2-4 reps Any cardiovascular exercise that uses the whole body and drives HR to maximum. Total body upright exercises are best. » Speed / power at max HR » HRR in 1 minute » Number of reps without loss in power Benefits “The Why” » This method develops the cardiovascular systems ability to function at max capacity. » Will improve VO2 Max and endurance at the highest intensities.