1. Endurance: Zone 2 & HIIT

  • What is Zone 2? Low- to moderate-intensity training that primarily burns fat and strengthens mitochondria.
  • The Zone 2 Rule: You should still be able to hold a conversation in full sentences during the workout, even if it feels slightly strenuous.
  • What is HIIT? High-Intensity Interval Training means alternating between short, maximum efforts and recovery phases. It is extremely time-efficient and increases your maximum aerobic capacity (VO2 Max).
  • HIIT Examples for Implementation:
    • The "Norwegian 4x4": 4 minutes at 90-95% of your maximum heart rate (you should be gasping for air), followed by 3 minutes of active recovery. Repeat 4 times.
    • The 10-Minute Workout: 1 minute hard effort, 1 minute easy recovery. Repeat this cycle 3 to 10 times.
    • Everyday Snacks (VILPA): Sprint up a flight of stairs (approx. 60 steps) 3 times a day, do 20-second sprints on a bicycle, or walk briskly uphill carrying heavy groceries.

2. Strength Training: Key Points

  • Exercise Selection: Build your workouts around the "Big 4" (major compound movements): Squat variations, Hip hinges (e.g., deadlifts), Pushes (e.g., push-ups/presses), and Pulls (e.g., pull-ups/rows).
  • Sets & Reps: Train 2-3 times a week, doing 3 sets of 6-10 repetitions per exercise.
  • The Golden Rule of Intensity: The last two repetitions of every set must feel genuinely difficult.
  • Power / Explosiveness: Since we lose fast-twitch muscle fibers as we age, you should perform 3 sets of 5 jumps (e.g., box jumps or jump rope) before you start lifting heavy.

3. Nutrition: Protein

  • Protein (Amount & Timing): Consume at least 30g of protein before your workout (e.g., as a protein shake). This is particularly (though not exclusively) important for women to prevent muscle breakdown. In general, high-intensity training should not be done in a fasted state to protect hormonal balance.

4. Time Distribution

‍Recommended Weekly Structure

Time availability: Low

(< 3 hrs / week)

Focus on Intensity & Strength: No time to build a broad endurance base. HIIT and strength training take absolute priority.

• 2x 30 min. full-body strength

• 2x 30 min. HIIT sessions

Time availability: Medium

(5–6 hrs / week)

The Balanced Approach: Enough time to build a Zone 2 base while integrating strength and HIIT peaks.

• 3x 45–60 min. Zone 2 cardio

• 2x 60 min. strength training

• 1x HIIT / VO2 Max interval

Time availability: High

(8+ hrs / week)

Maximum Volume: The majority of time is spent in Zone 2 to support recovery for heavy strength and hard VO2 Max sessions.

• 4–5x Zone 2 sessions

• 3x strength training

• 1–2x hard HIIT intervals

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Disclaimer: This information is for educational purposes only and is not intended to diagnose, treat, or prevent any medical condition. Consult with a doctor before making any changes especially if you have existing health conditions or concerns.