Nordic 4 X 4 VO2 Max Training- New Spin Class. What is it & Why Train in Aerobic Zone 2 & 5?

My new Interval Spin Class on a Friday morning at 8am

is training in your aerobic zone 2 (Aerobic with oxygen) & zone 5 (Anaerobic without oxygen).

Training in both these zones enables you to effectively build your aerobic base & develop power & bursts of energy.

To get fit & unlock the 'real' benefits training at both systems is essential.

The mistake most people make is training in the middle & not developing either system efficiently.

What is it?

This is called the Nordic 4 X 4 VO2 Max Training protocol.
It's a gold standard workout developed in the early 2000s by exercise physiologists at the Norwegian University of Science & Technology.
It's one of the most scientifically validated interval methods for improving aerobic fitness & capacity.

Who's it for?

This class is ideal for all fitness levels because the bikes at First Place Fitness can be tailored to your starting point.
You want to get fit in a way that doesn't jar your joints & is knee, back & body friendly.
You want to get aerobically fitter; maybe to improve quality of life, walk up wainwrights or run a 10K....

What do we do?

Warm up
Then 4 minutes of spin in your zone 5 based on your heart rate & linking that with the bike's technology,
Followed by 3 minutes in zone 2 based on your heart rate.
Cool down

Unbelievable Benefits

Body

Makes your heart stronger & pumps blood better around your body.

Helps your body use oxygen more efficiently.

Improves stamina & energy levels.

Reduces cortisol levels, promotes & sense of calm (excellent for anyone wanting to reduce bad visceral belly fat).

Mind

Builds mental resilience.

Improves focus when things get hard.

Changes chemicals that improve mood, cognition, outlook, memory & alertness.

Increases self confidence through accomplishment, action & progression.

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