200 floors, yikes. The only thing I would say is don’t let targets effect the main purpose of the session which is to build aerobic fitness and strength. So the minute I go into threshold (140+) I drop the level. Why? Because our body produces more mitochondria at a lower intensity. I imagine mitochondria as like the little batteries you put in watches. The more of them we have the longer we can go for. But, once you go over that threshold that production drops. So theoretically, you could have gained less here by working harder. Plus if we keep the level and intensity down we recover quicker too. So my advice going forward would be ignore the number of flights and focus specifically on heart rate, adjusting the level of the stairs to keep it below 140. Then if you have time, rather than do 30 mins, you can do 40, 50 even 60. That leads to more pts, more mitochondria. All that said great way to start the week.

Coach Simon 🍊