RAPIDS NORDIC

Zone 3 Intervals

Tue Nov 25 2025

Zone 3 High Intensity Training

Date: November 25, 2025
Time: 15:30 - 17:30
Location: Mt. Itasca
Intensity: 9/10 (Zone 3 - High Intensity) Heart Rate: >85% max

Warm-Up (10 min)

• 10 min pole running
• a few 30 sec progressions mixed in to prep for speed

Main Workout - Zone 3 (40 min)

High Intensity Intervals

• 2 x 4 minutes at 90-95% effort
  • 3 min active recovery between
  • Maintain consistent pace
  • Do the race loop (horseshoe, swamp, camel hump, service rd, girls skip swamp)

Speed Development

• 6 x 30 seconds MAX effort
  • 90 seconds full recovery
  • run this along the biathlon range, keep it flat

Strength Integration (15 min)

• Power-focused exercises:
  • Jump squats
  • Pushups
  • Planks

Cool Down (15 min)

• 10 min very easy run
• Yoga and streching

Key Points

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