Zone 2 Workout Generator
Not another run. Build a functional conditioning session that stays easy.
Glacier builds it from a fixed movement cycle: pick your position, get today's three movements on an easy 40 to 90 minute EMOM, and the next session when you return.
A fixed cycle of functional movements on a 50-second work, 10-second rest EMOM. Pick where you are in the cycle: Glacier gives you today's three movements, the timer, and the next session when you return. Easy aerobic volume for CrossFit, HYROX and hybrid athletes.
Progress is saved on this device after a completed timer session.
- Each session the window moves one position forward.
- Every movement stays in the window for exactly three sessions.
- The cycle wraps: after the last movement comes the first.
Pace by the talk test. If you can hold a conversation you are in range. If you cannot, ease off.
One movement, three sessions
The order never changes. Each session the window moves one position: one movement leaves, one enters. Every movement stays for exactly three sessions before it rotates out.
- Session 1 Wall BallsDB SnatchBurpees over Barstays
- Session 2 DB SnatchBurpees over BarstaysOverhead Lunge
- Session 3 Burpees over BarstaysOverhead LungeDouble Unders
- 01Wall Balls
- 02DB Snatch
- 03Burpees over Barstays
- 02DB Snatch
- 03Burpees over Barstays
- 04Overhead Lunge
- 03Burpees over Barstays
- 04Overhead Lunge
- 05Double Unders
Slow, consistent, inevitable — like a glacier.
Keep it easy
Zone 2 only counts if it stays easy. When a movement pushes you out of range, adjust it instead of abandoning the session.
Split the rest
Swap 50/10 for 2×20/10 on the movements that spike your heart rate.
Skip a minute
If a round runs hot, sit out the next one. One skipped minute costs less than ten forced ones.
Scale down
Lower the weight, drop the height, cut the reps. The target is aerobic volume, not intensity.
Zone 2 EMOM FAQ
Short answers to what matters before session one. The full reasoning lives in the Zone 2 guide.
What is Zone 2 training?
Zone 2 is easy aerobic conditioning, the intensity where you can still hold a conversation. Roughly 60–70% of max heart rate is a useful starting estimate; the talk test is the more reliable cue. It builds aerobic base and supports mitochondrial adaptations without the recovery cost of high-intensity work.
What is EMOM and how does the generator use it?
EMOM means Every Minute On the Minute. The generator builds a 50-second work / 10-second rest structure (or your chosen format) across three rotating functional movements for 40 to 90 minutes. The structure keeps the effort continuous — no sprinting, no stalling. You hold it in Zone 2 by pacing: talk test first, scale when it stops feeling easy.
Who is this for?
Hybrid athletes training for CrossFit, HYROX, or general fitness who need structured aerobic conditioning once per week without compromising strength sessions. Scale the CrossFit cycle to your skill and equipment — every movement has an easier variant, and the effort stays easy by design. The Home cycle needs only a wall and something to lift.
How often should I run it?
Once per week. This session is long (40–90 minutes), and in a hybrid week the constraint is time and your strength sessions, not recovery. More easy aerobic volume is fine if your week can absorb it — but one Glacier session is the dose this program is built around.
What about nasal breathing?
It is a habit some athletes find helpful, but not a reliable gauge. A 2023 study of nasal-only breathing found it does not actually keep you in Zone 2. Use the talk test instead: if you can hold a conversation, you are in range. Slow down or reduce load when it stops feeling easy.
Hear what ships next
Glacier is the first tool in NORMA's Engine line. The waitlist is one email when a new system goes live. Nothing else.