Katelyn Sander

Saturday's Child Works Hard for a Living

"Soup of the Day"...just got Serious!

I am so lucky. My work is typically play. It doesn’t mean I don’t work. I’m just not sure about the “hard” part. If ever we become complacent… don’t stretch ourselves… fail to look for or take on new challenges… that’s what makes the work “hard”. Because it’s no longer inspiring, interesting, stimulating… and the day drags on.

To constantly look for ways of helping more people, becoming more efficient and effective, reaching new boundaries, making a difference… to work this way is not working “hard” as much as it is working “well”. 

I’ve been creating and curating these blogs for just over 5 weeks now. Are they work? Absolutely. Do I love it? 100%. I hope you do too.

Inspiration of the Day

“Your work is going to fill a large part of your life, and the only way to be truly satisfied is to do what you believe is great work. And the only way to do great work is to love what you do.” - Steve Jobs

Class of the Day

Let’s kickstart your Saturday! Join Lori for her popular TNT class! High intensity intervals make this an effective workout that will leave you a lean, mean, fat burning machine! She’ll keep you moving and keep your body challenged!

Join Lori from your very own living room TODAY at 11:15am.

Click here to join the Zoom class.

Meeting ID: 953 6673 5356

Have questions about our virtual classes? Please reach out to Lauren.

Exercise Fundamental of the Day

Principle 6: Intensity: The "zones" or "phases" simplified.

Now that we’ve embraced that Intensity Matters, we need to determine how we categorize and define different levels of intensity and how we can measure them. 

A few important reminders:

Everything exists on a continuum. There is occasionally or even periodically some crossover. There are activities we can classify as purely aerobic, and those that are purely anerobic. We can define zones that make perfect sense to a cyclist but are meaningless during more traditional strength training. There are activities including CrossFit, HIIT, and Tabata that mix everything all together. For the sake of simplicity, I’m going to divide the cycling/running/cardiorespiratory type workouts into one intensity camp. And then tackle the strength training camp afterwards. Finally, as I’m sure you know, there’s lots of different opinions on all of this stuff. These blogs represent my own experience and humble opinion.

Cardiorespiratory Zones: 

Depending on what sport or activity your measuring, and who you’re taking to, intensity may be divided into anywhere between 4 to 7 different categories, levels, or zones. For my purposes, I’m going to use the 7 zones I’ve been referring to for the Cycling and Running workouts on the blog so far. 

Zone 1:
“Active Recovery”

While you can actually improve endurance working at the higher levels of this zone – especially in concert with visiting higher zones during the same workout - you’re actually not trying to stress the body or produce an adaptive response. Rather you’re ensuring there is a flow of fresh oxygenated blood to the muscles throughout the body.

Zone 2:
“ Endurance”

Training in this zone encourages the body to become more energy efficient by teaching it to spare glycogen and preferentially use a higher % of fat for energy. This leads to becoming faster for the same relative effort.

Zone 3:
“Stuck in the Middle”?

The purpose of isolated training in Zone 3 isn’t entirely clear. It seems to elicit the same benefits as training in Zone 2. So, the extra effort might not be warranted. However, it can be very useful to use in “over-under” workouts where you are straddling Zone 4. Also, the higher end of Zone 3 (lower end of Zone 4!) is considered by many the sweet spot of training. Training in the sweet spot can be an extremely effective way of increasing your Functional Threshold Power (more on that in the upcoming weeks).

Zone 4:
“Threshold Zone”

Training for specific intervals with adequate recovery in this zone can lead to improvements in lactate threshold. It will also increase muscular endurance which will allow you to maintain power despite increasing levels of fatigue. As you can theoretically maintain this intensity for 10, 20, even 30 minutes continuously, it’s also incredible for training your mental stamina.

Zone 5:
“Vo2 Max”

Training beyond your lactate threshold stresses the body sufficiently to cause some serious adaptations. It will increase your abilities at all the lower levels, and – similar to Zone 4 – is great for creating calluses on your mind! (Nice image, I know.)

Zone 6:
“Anaerobic Capacity”

At this intensity there is insufficient oxygen being produced to meet the body’s demands. Training intervals in this zone will encourage adaptations that will increase ability to accelerate AND recover.

Zone 7:
“Neuromuscular Power”

1 - 15 seconds FLAT OUT.

This zone isn’t for everybody. And you need to be careful not to do too much of it as it can lead to challenges such as inability to effectively train the next day on the lighter side and musculoskeletal injuries on the darker side. That said, carefully orchestrated training in this zone (once you have an adequate base) can lead to improvements across the board. And for some? It feels pretty wicked.

Measuring and Using the Zones:

Over the next few blogs, we’ll cover how to subjectively and then objectively measure these different zones using Rate of Perceived Exertion (RPE), Heart Rate (HR), and Functional Threshold Power (FTP). I’ll also expand more on how to effectively incorporate the different zones into your training.

Strength Training:

More traditional strength training protocols are not classified in zones, but rather phases. Again, these may vary depending on who you’re talking to, but for our purposes I will touch on the following phases:

  1. Anatomical Adaptation phase (AA)
  2. Hypertrophy phase (HYP)
  3. Maximum Strength (MxS)
  4. Conversion to Power/Power Endurance/Muscular Endurance AKA Sport Specific Phase
  5. Recovery Phase

The relative intensity and volume changes within each, so that typically all of phases 2, 3, and 4 are incredibly intense. Just in different ways, in order to elicit different adaptations. Phases 1 and 5 have lower intensities, but the adaptation that happen during those phases is equally crucial. Once we’ve wrapped up the Cardiorespiratory Zones, we’ll get into more details on the Strength Phases.

Enough chatter for today. Here’s your workout!

Workout of the Day

This workout is designed for cyclists… but runners you could hit it too! There’s a manageable 3-minute interval right around your threshold, bookended with two sprints. Recovery spin in between. The sprint at the beginning of the set will make initially holding your threshold pace really tough… amazing for encouraging the body to adapt to figure out how to recover faster. And it trains your brain that you are stronger than you think… you just need to push through sometimes. The second sprint encourages optimal/additional muscle fiber recruitment and trains you to be able to generate power despite a certain level of fatigue. The recovery spin on the other side will boost your endurance and get you prepped for the next onslaught!


  • 4 - 7 minutes (Zone 1 building to Zone 2)

Build to and maintain a cadence that feels great!


  • 8 second pick up, higher gear, higher cadence (Zone 5 - 7)
  • 40 - 60 seconds recovery (Zone 2)

Repeat 4 - 7 times

Easy Ride 4 - 7 minutes (Zone 2)


  • 20 - 35 seconds Sprint (Zone 5 - 6)
  • 3 minutes (Zone 4)
  • 10 - 15 seconds Sprint (out of the saddle?! Zone 5 - 7!)
  • 4 - 5 minutes (Zone 1 - 2)

Repeat 5 - 8 times


  • 7 - 10 minutes (Zone 2 - 1)

Intensity Guidelines:


Note that using heart rate training zones have limitations.  For example, cycling workouts will typically elicit a lower heart rate response for the same exertion compared to running workouts.  Variables such as psychological stress, fatigue and dehydration will also alter heart rate response, making it difficult to gauge how hard you are or more importantly should be working.



RPE 10 max

Typical Interval



Zone # (1-7)






“VERY easy”



Active Recovery





Zone 1




60+ minutes


Aerobic or “all day pace”

Zone 2




20-90 minutes


“Race Pace”

Zone 3




5-30 minutes


Continuous sensation of “serious effort”.  Conversation is difficult.  Motivation and concentration needs to remain high.

Zone 4


VO2 Max


3-8 minutes


Strong to severe sensations of “burning” or fatigue.  Consecutive days of training at this level typically not possible.

Zone 5


Anaerobic Capacity


30 sec – 2min


Severe sensations of “burning” or fatigue.  Conversation impossible.

Zone 6


Neuromuscular Power


>15 sec


Maximum effort

Zone 7



Adelaide HUB Smoothie of the Day

If you’re missing the Club as much as I am… whip up one of these. Close your eyes… and let your imagination float you back to the Club on a delicious, chocolate-peanut butter cloud…

The Adelaide Original 1.0

  • 16 oz nut milk/milk 
  • 1 scoop chocolate protein powder or chocolate substitute
  • 1 tbsp peanut butter
  • 1 tbsp honey
  • Ice

Blend all ingredients and serve!


Do you have a "Something of the Day" you'd like us to share?! Email Meg.

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