Lesson 1: Understanding Metabolic Windows

Why is "slower" sometimes better for building long-term cardiovascular endurance?

Aerobic Threshold, Zone 2, Karvonen Formula, Base Training.

2.12.10 Applies heart rate concepts to ensure safety and maximize health-related fitness outcomes.

DOK 2: Using the Karvonen Formula, calculate your THR for Zone 2 and Zone 4. How do they differ in physiological demand?

DOK 3: Analyze why an athlete would spend 80% of their year training in Zone 2 rather than at maximum intensity.

In the adult world, "cardio" is often a primary tool for disease prevention and mental health maintenance. However, many people quit because they lack a plan or overtrain. This unit teaches students how to interpret their body’s data—like heart rate recovery and aerobic thresholds—to train smarter, not just harder. Whether preparing for a 5K or simply managing career stress, these skills allow students to curate their own fitness journey without needing a personal trainer.

1. Visual cues/directions posted on the wall.

Students will submit a Data Log that includes a heart rate graph showing 20 minutes of steady-state work within a  5 +/- bpm range of the target.

• Treadmills, Ellipticals, Stationary Bikes, and Rowing Machines

• Heart Rate Monitors (wearable or equipment-integrated)

• Tablets or smartphones with fitness tracking apps (e.g., Strava, Polar Beat)

• Perceived Exertion (RPE) Chart posters

• Laminated "Workout Prescription" cards

• Stopwatches