Due to poor air quality from forest fires, much of the United States has been under a Code Red alert this summer. You can find out when your area is affected by the seasonal smoke spreading with the wind at the website AirNow.gov. When the smoke is bad enough to block out the sun like a cloud and you can smell it, it is time to reconsider your outdoor physical activity until the air clears. Here is what we’ve done recently in my program:
Our normal Friday workout is at a local beach, where we run, ruck and swim in what we call the Spec Ops Triathlon. Typically, this lasts about 90 minutes, with 30 minutes for each event. Due to the high level of particulate matter in the air and the smoke so thick you could smell and taste it, we recently went inside and created our own triathlon using indoor cardio machines. Each person built their own.
If you’re ever forced to go inside to get your cardio, or you prefer indoor cardio machines, these are the cardio workouts we did to replicate what we missed on the beach:
Treadmill Run/Walk
The 30-minute run is for max distance. How far do you get in 30 minutes? If you want to simulate the beach and work the legs more, try an elevation of 5-10 degrees. Mix it up if you prefer with these treadmill workouts.
Treadmill Ruck (or Stair Stepper)
The 30-minute ruck (40-50 pounds) is also for maximum distance. Work on your pacing so you can be in the 10- to 12-minute-mile zone, and if you want to make it even harder, add some elevation. Your pace may slow if you add elevation, but the legs and lungs will work much harder. If you have a stair-stepper machine, you can opt to do the ruck on it, as it is one of the best leg/cardio workouts you can do.
Swim
If you have an indoor pool at your training facility, then you have successfully managed to replicate the entire workout originally scheduled for the outdoors. This is done with SCUBA fins, and the goal is to get to 2,000 yards as fast as you can. This is usually in the 30- to 35-minute zone.
Other Non-Impact Cardio
However, if you do not have a pool, select any of the following non-impact cardio options:
Extend the run/ruck. If you are limited to a treadmill, add 15 minutes to each run/ruck event.
Bike Workout
Try a bike pyramid by increasing the resistance every minute on the minute (EMOM) until you reach 15 minutes. Then repeat in reverse order. Try to keep the RPMs in the 80–100 zone for the entire time. As the resistance increases, you may find yourself having to stand up to push the pedals at that rate.
Elliptical Workout
Try a 1:1 sprint-to-easy workout for 20-30 minutes. It is up to you how long you work at your fastest effort. Usually, 30-60 seconds is normal, but follow it with the same amount of easy elliptical to catch your breath before doing it again. This makes the 20-30 minutes fly by, but it is tough to maintain the same speed each set.
Rowing Workout
Rowing machines offer the option to go slow and steady or to push sprint intervals. Try a Tabata interval for 5-10 minutes of 20 seconds’ sprint/10 seconds’ easy. Or you can see how quickly you can row 2,000 meters or 5,000 meters.
Just because Mother Nature ruined your No. 1 choice does not mean you have to take the day off. Find a safe place to breathe hard, and get after it until the air clears outside. You will be glad you avoided the fine particulate matter in the air, as a self-induced respiratory infection or worse can quickly follow training hard in this type of air. See more on training ideas at the Military.com Fitness Section.
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