Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
Five distinct zones for workouts. Distribute athletes evenly across zones. Rotate in a circle for simplicity
Runner's Lunge40s
90-90 Transitions40s
Walkout Pushup40s
RowErg40s
Thay bằng: SkiErg
SkiErg40s
Intervals · 12 phút · Tập 2:30 / Nghỉ 30s · 4 vòng
Rep/Interval Scheme: 2.5 min repeats (10 min Work/ 30s Rest, 4 Rounds)
Workout consists of 4 zones: Run, Row, Run, Ski. Duration: 10 minutes per zone, total of 4 rounds. Athletes perform 2.5 minutes at RPE 7 followed by 2.5 minutes at RPE 9. Challenge is to return to RPE 7 pace after intense effort. 30-second transitions provide minimal rest before the next zone. Sequence is completed once
Zone 110 phút
Run = 2.5 mins @RPE 7, into 2.5 mins @RPE 9, Alternate for 10 mins
Run2:30
Thay bằng: RowErg / SkiErg
Treadmill Sprint2:30
Run2:30
Thay bằng: RowErg / SkiErg
Treadmill Sprint2:30
Zone 210 phút
Row = 2.5 mins @RPE 7, into 2.5 mins @RPE 9, Alternate for 10 mins
RowErg2:30
Thay bằng: SkiErg
Row Sprint2:30
RowErg2:30
Thay bằng: SkiErg
Row Sprint2:30
Zone 310 phút
Run = 2.5 mins @RPE 7, into 2.5 mins @RPE 9, Alternate for 10 mins
Run2:30
Thay bằng: RowErg / SkiErg
Treadmill Sprint2:30
Run2:30
Thay bằng: RowErg / SkiErg
Treadmill Sprint2:30
Zone 410 phút
Ski = 2.5 mins @RPE 7, into 2.5 mins @RPE 9, Alternate for 10 mins
SkiErg2:30
Ski Erg Sprint2:30
SkiErg2:30
Ski Erg Sprint2:30
Thả lỏng · 5 phút
Coach's Preference