Red Zone Games

IN PARTNERSHIP WITH
FREE 80 page ebook

6-WEEK HIGH-INTENSITY INTERVAL TRAINING PROGRAMME
USED BY ELITE ATHLETES
An OTE Nutrition starter pack worth £25
A Voucher for SportsShoes.com worth £50
A Wahoo Tickr Bluetooth HR monitor £35
A Red Zone Running T-Shirt – Priceless
REDZONE
WHAT’S IN HERE?
WHO’S THIS PROGRAMME FOR?
CENTRAL, PERIPHERAL & NEUROMUSCULAR
FACTORS
AEROBIC CAPACITY
Vሶ
Vሶ
1. CENTRAL FACTORS
2. PERIPHERAL FACTORS
3. NEUROMUSCULAR FACTORS
HIGH-INTENSITY?
WHAT DO YOU MEAN?
•
• Vሶ
QUANTIFYING
TRAINING
INTENSITY:
HOW HARD?
PERCEIVED EXERTION
CR-10 RPE SCALE
PHYSIOLOGICAL
RESPONSES TO
RED ZONE RUNNING
SETTING THE RED ZONE
Vሶ
Vሶ
HOW TO CALCULATE YOUR MAXIMUM HEART RATE
Vሶ
30:15 Intermittent Running Test – Treadmill Version Incremental exercise test protocol
30:15 Intermittent Running Test Recording Sheet
Baseline Fitness Test Date:…………………….. Body Mass (kg):………….
Level 1 2 3 4 5 6 7 7 8 9 10 11 12 13 14 15 16
Speed (kph) 8 8.5 9 9.5 10 10.5 11 11.5 12 12.5 13 13.5 14 14.5 15 15.5 16
Heart rate (bpm)
Level 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34
Speed (kph) 16.5 17 17.5 18 18.5 19 19.5 20 20.5 21 21.5 22 22.5 23 23.5 24 24.5 25
Heart rate (bpm)
Post Training Fitness Test Date:…………………….. Body Mass (kg):………….

Level 1 2 3 4 5 6 7 7 8 9 10 11 12 13 14 15 16
Speed (kph) 8 8.5 9 9.5 10 10.5 11 11.5 12 12.5 13 13.5 14 14.5 15 15.5 16
Heart rate (bpm)
Level 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34
Speed (kph) 16.5 17 17.5 18 18.5 19 19.5 20 20.5 21 21.5 22 22.5 23 23.5 24 24.5 25
Heart rate (bpm)

Incremental exercise test data recording sheet
Baseline Fitness Test Date:…………………….. Body Mass (kg):………….

Level 1 2 3 4 5 6 7 7 8 9 10 11 12 13 14
Speed (kph) 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22
Heart rate (bpm)
Post Training Fitness Test Date:…………………….. Body Mass (kg):………….
Level 1 2 3 4 5 6 7 7 8 9 10 11 12 13 14
Speed (kph) 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22
Heart rate (bpm)

PHYSIOLOGICAL IMPROVEMENTS
FROM
RED ZONE RUNNING
OPTIMISING TIME
IN THE
RED ZONE
Guide to an effective
WARM-UP
Length = 10 to 15 min
Intensity = Light to hard
0 to 2 min gap between warm-up and first interval
WORKING THROUGH THE GEARS
2 min = very, very easy
2 min = easy
2 min = somewhat hard
2 min = hard
2 min = mobility
𝑉ሶ
𝑉ሶ
Figure 2: Effect of rest time on stroke volume
(amount of blood pumped out of your heart in one
beat)
PROGRAMMING
Figure 3 & 4: Depicting the training structure of the first 6 weeks of this programme and a
further 6 week programme to demonstrate how training is progressed in the long term.
THE PROGRAMME
RED ZONE SESSION STARTER GUIDE – GENERAL TIPS
✓
✓
RED ZONE SESSION STARTER GUIDE – MORNING SESSION
✓
✓
✓
✓
RED ZONE SESSION STARTER GUIDE – EVENING SESSION
✓
HOW TO DO A RED ZONE SESSION
✓
✓
WEEK 1
Session 1: FLAMINGO
ADVANCED
LOAD 1 60 s on : 30 s off x 4 16 - 18 kph

Rest 2 min between all loads

Run at 1.5% Incline
WEEK 1
Session 1: FLAMINGO
BEGINNER


Run at 1.5% Incline
WEEK 1
Session 2: NORWEGIAN
ADVANCED
LOAD 1 4 min on : 2 min off 16 - 18 kph

Run at 1.5% Incline
WEEK 1
BEGINNER

Run at 1.5% Incline
WEEK 1
SessionADVANCED
3: HAWKEYE
LOAD 1 2 min on : 1 min off : 2 min on 16 - 18 kph

Run at 1.5% Incline
WEEK 1
SessionBEGINNER
3: HAWKEYE

Run at 1.5% Incline
WEEK 2
ADVANCED

Run at 1.5% Incline
WEEK 2
BEGINNER

Run at 1.5% Incline
WEEK 2
Session 2: HARD-TARGET
ADVANCED
LOAD 1 3 min on : 1.5 min off 16 - 18 kph

Run at 1.5% Incline
WEEK 2
Session 2: HARD-TARGET
BEGINNER

Run at 1.5% Incline
WEEK 2
Session 3: BLUE WHALE
ADVANCED

Run at 1.5% Incline

WEEK 2
BEGINNER

Run at 1.5% Incline

WEEK 3
Session 1: HARD TARGET
ADVANCED

Run at 1.5% Incline
WEEK 3
Session 1: HARD TARGET
BEGINNER

Run at 1.5% Incline
WEEK 3
ADVANCED

Run at 1.5% Incline

WEEK 3
BEGINNER

Run at 1.5% Incline

WEEK 3
Session 3: FLAMINGO
ADVANCED
LOAD 1 60 s on : 30 s off x5 16 - 18 kph

Run at 1.5% Incline

WEEK 3
Session 3: FLAMINGO
BEGINNER

Run at 1.5% Incline

WEEK 4
ADVANCED

Run at 1.5% Incline
WEEK 4
BEGINNER

Run at 1.5% Incline

WEEK 4
Session 2: FLOW-STATE
ADVANCED

Run at 1.5% Incline

WEEK 4
Session 2: FLOW-STATE
BEGINNER

Run at 1.5% Incline

WEEK 4
Session 3: KARMA VORTEX
ADVANCED

Run at 1.5% Incline

WEEK 4
Session 3: KARMA VORTEX
BEGINNER

Run at 1.5% Incline

WEEK 5
ADVANCED

Run at 1.5% Incline

WEEK 5
BEGINNER

Run at 1.5% Incline

WEEK 5
SessionADVANCED
2: LUNCHBOX

LOAD 2 2 min on : 30 s off 16 - 18 kph
LOAD 3 1 min on 17 - 19 kph
After Load 3 rest 2 min

Repeat all loads 3 times to complete
session
Run at 1.5% Incline

WEEK 5
Session BEGINNER
2: LUNCHBOX


session
Run at 1.5% Incline

WEEK 5
SessionADVANCED
3: FUNFAST
LOAD 1 3.5 min on : 1 min off : 3.5 min on 16 - 18 kph

Run at 1.5% Incline

WEEK 5
SessionBEGINNER
3: FASTFUN

Run at 1.5% Incline

WEEK 6
SessionADVANCED
1: LUNCHBOX


session
Run at 1.5% Incline

WEEK 5
Session BEGINNER
2: LUNCHBOX


session
Run at 1.5% Incline

WEEK 6
SessionADVANCED
2: FUNFAST

Run at 1.5% Incline

WEEK 6
SessionBEGINNER
2: FUNFAST

Run at 1.5% Incline

WEEK 6
SessionADVANCED
3: REDSKY
Rest 2 min. Repeat Load 1 to 3 again.
Rest 2 min. Repeat Load 4 & 5 again.
Run at 1.5% Incline
WEEK 6
SessionBEGINNER
3: REDSKY
Rest 2 min. Repeat Load 1 to 3 again.
Rest 2 min. Repeat Load 4 & 5 again.
Run at 1.5% Incline
GET READY FOR THE RED ZONE GAMES!
REDZONE

Red Zone Games

Uploaded by

Document Information

Original Description:

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Red Zone Games

Uploaded by

Copyright:

Available Formats

IN PARTNERSHIP WITH

FREE 80 page ebook

Heart rate (bpm)

Heart rate (bpm)

Post Training Fitness Test Date:…………………….. Body Mass (kg):………….

Heart rate (bpm)

Heart rate (bpm)

Baseline Fitness Test Date:…………………….. Body Mass (kg):………….

Heart rate (bpm)

Post Training Fitness Test Date:…………………….. Body Mass (kg):………….

Heart rate (bpm)

LOAD 1 60 s on : 30 s off x 4 16 - 18 kph

Rest 2 min between all loads

LOAD 1 60 s on : 30 s off x 4 13 - 15 kph

Rest 2 min between all loads

LOAD 1 4 min on : 2 min off 16 - 18 kph

LOAD 1 4 min on : 2 min off 13 - 15 kph

Rest 2 min between all loads

Rest 2 min between all loads

LOAD 1 4 min on : 2 min off 16 - 18 kph

LOAD 1 4 min on : 2 min off 13 - 15 kph

LOAD 1 3 min on : 1.5 min off 16 - 18 kph

LOAD 1 3 min on : 1.5 min off 13 - 15 kph

LOAD 1 2 min on : 1 min off : 2 min on 16 - 18 kph

Rest 2 min between all loads

Run at 1.5% Incline

LOAD 1 2 min on : 1 min off : 2 min on 13 - 15 kph

Rest 2 min between all loads

Run at 1.5% Incline

LOAD 1 3 min on : 1.5 min off 16 - 18 kph

LOAD 1 3 min on : 1.5 min off 13 - 15 kph

LOAD 1 2 min on : 1 min off : 2 min on 16 - 18 kph

Rest 2 min between all loads

Run at 1.5% Incline

LOAD 1 2 min on : 1 min off : 2 min on 13 - 15 kph

Rest 2 min between all loads

Run at 1.5% Incline

LOAD 1 60 s on : 30 s off x5 16 - 18 kph

Rest 2 min between all loads

Run at 1.5% Incline

LOAD 1 60 s on : 30 s off x5 13 - 15 kph

Rest 2 min between all loads

Run at 1.5% Incline

LOAD 1 4 min on : 2 min off 16 - 18 kph

LOAD 1 4 min on : 2 min off 13 - 15 kph

Run at 1.5% Incline

LOAD 1 5 min on : 2 min off 16 - 18 kph

Run at 1.5% Incline

LOAD 1 5 min on : 2 min off 13 - 15 kph

Run at 1.5% Incline

LOAD 1 6 min on : 2 min off 16 - 18 kph

Run at 1.5% Incline

LOAD 1 6 min on : 2 min off 13 - 15 kph

Run at 1.5% Incline

LOAD 1 2 min on : 1 min off : 2 min on 16 - 18 kph

Rest 2 min between all loads

Run at 1.5% Incline

LOAD 1 2 min on : 1 min off : 2 min on 13 - 15 kph

Rest 2 min between all loads

Run at 1.5% Incline

LOAD 1 3 min on : 1 min off 15 - 17 kph

After Load 3 rest 2 min

Run at 1.5% Incline