Build your base with Zara Piergianni this off-season!

The off-season is a great opportunity to build your aerobic base. Aerobic training is basically the cornerstone of a great endurance performance – something we all need in HYROX!

A little bit of the science:

Aerobic training is easy, repeatable efforts where we primarily use fat as fuel and make key adaptations to improve our endurance. Aerobic training can be anything from running, biking, rowing or be mixed-modal. The aerobic part refers to the goal of driving our aerobic threshold (LT1) higher over time but in order to make those adaptations, you need to remain within your LT1 (or your Zone 2 HR range) whilst completing this training.

Which often means leaving your ego at the door!

Take note that HR zones will also differ from person to person depending on their gender, age, level of fitness etc. It's often deemed the 'un-sexy' stuff on Instagram BUT it's this training that allows us to become more comfortable and recover quicker when we switch to higher-intensity work.

Here's a great aerobic workout I like to hit in the off-season.

This type of stimulus also gives you a great opportunity to focus on things like stroke rate, pacing, technique and your breathing.

Workout:
1000m Row – 250m Ski – 1000m C2 Bike
750m Row – 500m Ski – 1000m C2 Bike
500m Row – 750m Ski – 1000m C2 Bike
250m Row – 1000m Ski – 1000m C2 Bike

Final tip:

Remember, the key is to ensure your heart-rate remains within Z2 or your LT1 threshold – alternatively, just keep it very easy – where you could move and have a conversation if needed!

Enjoy!