Engine #6B

15 minutes work, 2 minutes rest, 2 rounds. Divide athletes into 2 zones: treadmills and ergs. Those on treadmills will run for 15 minutes. Erg athletes: 7:15 effort, 30 seconds transition, then another 7:15. Coach manages timing of the efforts. Second week of a 4-week progression focusing on threshold. Zone 1: Two 6-minute threshold efforts with a 3-minute recovery; aim for 15 minutes of continuous running. Zone 2: Athletes spend 7:15 on each erg; alternating 75 seconds at threshold and 1:45 easy for 3 rounds. Self-timing on erg computers; coach manages erg switches and time checks. 2-minute gap between efforts for transitions