What is Zone 2 training?

Zone 2 is aerobic conditioning at 60–70% of your max heart rate — the intensity where you can still breathe nasally and hold a conversation. It builds mitochondrial density and aerobic base without the recovery cost of high-intensity work.

What is EMOM and how does Glacier use it?

EMOM means Every Minute On the Minute. Glacier uses a 50-second work / 10-second rest structure across three rotating functional movements for 40 to 90 minutes. This keeps the heart rate locked in Zone 2 without sprinting or stalling.

Hybrid athletes training for CrossFit, Hyrox, or general fitness who need structured aerobic conditioning once per week without compromising strength sessions. Not a beginner program — assumes baseline barbell and functional movement competency.

How often should I run Glacier?

Once per week. The session is long (40–90 minutes) and intentionally placed away from your hardest strength or interval work. Stacking Glacier multiple times per week defeats the purpose — Zone 2 needs recovery space to build the aerobic base.

Nasal breathing is a built-in intensity governor. If you can't maintain it, you've left Zone 2 — slow down or reduce load. It's the simplest way to self-regulate without a heart rate monitor and forces the diaphragmatic breathing patterns that support endurance.

Zone 2 EMOM Training Plan for Hybrid Athletes

Glacier is the Zone 2 EMOM session we built — a 40–90 minute aerobic conditioning system using rotating functional movements, nasal breathing, and heart-rate control.

Effort without structure leads nowhere.

So we built Glacier.

1x per week

40–90 min

3 movements

How Glacier Works

3 movements. Continuous EMOM.

Stay in Zone 2. 40–90 minutes.

Work and rest adapt to the movement.

No shortcuts. No excuses.

One movement rotates out each week.

One movement stays for 3 weeks.

Then it repeats.

Like a glacier —
consistent, relentless, inevitable.

The Progression Cycle

Workout 1

Wall Balls DB Snatch Burpees over Bar

Workout 2

DB Snatch Burpees over Bar OH Lunge

Workout 3

Burpees over Bar OH Lunge Double Unders

One movement, 3 weeks.

Workout 4

OH Lunge Double Unders HS Walk

↓ continues cycling through all movements...

Stay Aerobic

Glacier is endurance work — low to medium heart rate only. Use a HR monitor, or keep nasal breathing throughout. If you can’t breathe through your nose, you’re going too hard.

INTERVAL

Split the Rest

Change 50/10 to 20/10/20/10 for movements that raise your HR. Even further: 10/20/10/20.

RECOVER

Skip a Minute

Overdid one round? Skip the next minute to recover. Don’t let one bad round derail the session.

REDUCE LOAD

Scale Down

Lower the weight, reduce height, cut reps. The goal is conditioning, not intensity.

Movements

Multiple variants, same principle. Pick your environment — the method stays the same.

Equipment required

No gym needed

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