Protocol You run 6 minutes on Z1 after 6 minutes you count the distance. After running 6 minutes in Z1 you stop for until your heart rate goes to 100 heartbeats.
You start with Z2. You do the same as what you did with Z1. When your heart rate goes to 100 bpm, you start with Z3.
You do again the same as in Z1 and Z2.
In Z3 you will remark that the intensity will increase.
After 6 minutes you stop and do some stretching.
When you recover and your heart rate is around 100 bpm, you can start Z3. After Z3 you will need more time to recover. Take that time because you need it for Z4. Z4 is more intensive.
You do Z4 as Z1, Z2 and Z3. After 6 minutes you stop and stretch.
When you recover and your heart is btw 100bpm and 110bpm you can start the Z5.
You do the same as with Z1. Never go too fast to reach your zone. Take about 1 minute to reach it
Edit only the RED values in the sheet below