Tab-Ruck-Yomp Workout - Zones - Total Time: 75 minutes* Load: 18kg rucksack + water* Focus: Extended duration at Z2-Z3 with a single sustained Z4 effort in the middle, the long burn tests whether the aerobic base built in shorter sessions holds up over a longer time domain. The Z4 block in the middle is not a spike, it is a sustained effort that must be maintained for 12 minutes on already-loaded legs, then return to Z2 and hold it for a further 20 minutes. Warm Up (0–10 min): Easy tab - target Z1 - nasal breathing, long easy warm up given the session duration Z2 Base Block (10-30 min) - 20 minutes: Tab - Ruck - target Z2 - Nasal breathing throughout. The first 20 minutes should feel controlled and sustainable. If HR is sitting at the top of Z2 already, the pace is too high, reduce it now before the Z4 block arrives. Z3 Bridge (30-36 min) - 6 minutes: Increase pace - target Z3 This is a bridge between the Z2 base and the Z4 block, do not skip it, do not rush through it. Let the HR climb naturally into Z3 and hold it for the full 6 minutes before stepping up. Z4 Sustained Block (36-48 min) - 12 minutes: Push into Z4 - and hold it for 12 minutes This is the hardest block of the session. The legs have 26 minutes of loaded work in them already. The breathing will be laboured. Hold the zone, if HR climbs above Z4, reduce pace, do not accept Z5 in this block. If terrain is flat and HR will not reach Z4 naturally, use 10 burpees (daysack off) at the start of the block to spike it in. Z3 Descent (48-54 min) - 6 minutes: Reduce pace - target Z3 Mirror the Z3 bridge on the way down, do not drop straight to Z2, step down through Z3 first Z2 Return Block (54-70 min) - 16 minutes: Return to Z2 This is the defining block of the session. After 44 minutes of loaded work including a 12-minute Z4 effort, must now hold Z2 for 16 minutes. The pace will be slow. The HR will want to drift. Hold the zone. Cool Down (70-75 min): Easy walk -target Z1 ** Loaded March / Workout / scale accordingly/ use your own HR/zones/effort/weight.