Engine #5A

Focus on building lactate threshold and overall work capacity. Divide athletes into 2 groups for zone workouts, 18 minutes each with 2 minutes transition. Aim for athletes to sustain a pace just under lactate threshold while running. Similar effort on the ski, paired with easy rowing for the opposite partner. Zone 1 involves running intervals; athletes self-time with the coach calling the time cap. Intensity increases, aiming for an RPE of 7.5; ensure consistent splits or increased pace. Recovery runs should be long to prepare athletes for subsequent efforts. Zone 2 uses the SkiErg; intensity matches running with steady distance goal. Partner performs 25 jump squats, follows with a recovery row to lower heart rate. Focus on connecting efforts and refining ski and row technique as necessary