RAPIDS NORDIC

Zone 3 Speed Work

Fri Nov 21 2025

Zone 3 High Intensity Training

Date: November 21, 2025
Time: 15:30 - 17:30
Location: Mt. Itasca Intensity: 9/10 (Zone 3 - High Intensity) Heart Rate: >85% max

Warm-Up (25 min)

• 15 min easy run (Zone 1)
• 4 x 30 sec progressions
• 5 min dynamic stretching

Main Workout - Zone 3 (45-50 min)

High Intensity Intervals

• 2 x 3 minutes at 90% effort
  • 3 min active recovery between
  • Maintain consistent pace
  • Focus on form

Speed Development

• 8 x 45 seconds MAX effort
  • 90 seconds full recovery
  • Explosive power focus

Strength Integration (15 min)

• Power-focused exercises:
  • Jump squats
  • Explosive push-ups
  • v sits
  • planks

Cool Down (20 min)

• 10 min easy jog
• 5 min stretching

Key Points

• This is a breakthrough session
• Quality over quantity
• Full effort required
• Need 48 hours recovery after