This is a long slow cardio workout. The intent is to keep your heart rate at a relatively low and consistent level for 45 minutes or more. You should be training in the range of 65-75% of your Max Heart Rate (see above for info on how to calculate your MHR). It will probably feel really boring and dumb. Trust me – stick with it! The best options for completing SS workouts (in order of preference) are: running on a flat route or track; stationary bike or rowing machine (ergometer); or, road biking on a flat course. Hills and variety are bad! You want to keep your heart rate as consistent as possible throughout. audio-books, podcasts, and great tunes are your friends!!

No heart rate monitor? No problem! You can always use a Rate of Perceived Exertion (RPE). On a scale from 1 (sitting on the couch eating Haagen-Dasz) to 10 (sprinting the 200m in the Olympics), shoot for a 5 to 6, where maintaining a conversation is a bit challenging.