Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Brands

Training

Quick Set: The Fat-Burning Zone

You need to train with a high heart rate to make gains, improve speed, and burn fat.

For access to all of our training, gear, and race coverage, plus exclusive training plans, FinisherPix photos, event discounts, and GPS apps, sign up for Outside+.

You need to train with a high heart rate to make gains, improve speed, and burn fat. In fact, the “fat burning zone” is 60-70% of your max heart rate. (The easiest way to approximate your max heart rate: subtract your age from 220.). The workout below uses long sets with short rest to maintain a continuous effort in this zone.

A
• 5-minute choice warm-up
• 9×50 on :60 (25 non-free/25 free, build to fast)
• 2×300 on 5:00 (25 kick/125 swim, repeat)
• Pulse Check*
• 2×300 on 5:00 (25 kick/125 swim, repeat)
• 3×100 pull on 1:30
• Pulse Check*
• 6×100 pull on 1:30
• 2×200 swim on 3:00 (50 fast/150 steady)
• Pulse Check*
• 3×200 swim on 3:00 (50 fast/150 steady)
• 200 easy cool-down
• Total: ~3900

B
• 5-minute choice warm-up
• 6×50 on 1:20 (25 non-free/25 free, build to fast)
• 2×300 on 6:30 (25 kick/125 swim, repeat)
• Pulse Check*
• 2×300 on 6:30 (25 kick/125 swim, repeat)
• 2×200 swim on 3:00 (50 fast/150 steady)
• Pulse Check*
• 2×200 swim on 3:00 (50 fast/150 steady)
• 200 easy cool-down
• Total: ~2700

C
• 5-minute choice warm-up 6×50 with 15 sec rest (25 non- free/25 free build to fast)
• 300 with 20 sec rest (25 kick/ 125 swim, repeat)
• Pulse Check*
• 300 with 20 sec rest (25 kick/125 swim, repeat)
• 2×200 pull with 15 sec rest (50 fast/150 steady)
• Pulse Check*
• 2×200 swim with 15 sec rest (50 fast/150 steady)
• 100 easy cool-down
• Total: ~2000

* Check your pulse for 10 seconds, multiply by 6 for beats per minute. Increase interval if you’re above the fat-burning zone, decrease if you’re below.