Engine #3B · Engine

Khởi động
Intervals · 5 phút · Tập 35s / Nghỉ 15s · 6 vòng
Xoay trạm
- #1Cat-Cow4 phút
- #290-90 Transitions
- #3Situp to Glute Bridges
- #4Lateral Lunges
- #5Walkout Pushup
- #6Extreme Climber Stretch
Intervals
Intervals · 30 phút · Tập 7 phút / Nghỉ 30s · 4 vòng
Phần chínhXoay trạm
Ghi chú của coach
Longer aerobic running intervals with tempo. Controlled threshold repeats on Ergs to enhance aerobic fitness and base strength. Divide athletes evenly into 4 zones, with treadmills split into Zone 1 and Zone 3. This is the third week of a 4-week progression. Reduced lighter efforts and recoveries, with increased high tempo efforts. Erg intervals increase by 100m, with longer recovery time. Maintain RPE 7 for challenging efforts; athletes should feel adequately challenged, not exhausted
- #18 phút
  - Run2:30 · RPE 5
    Thay bằng: RowErg / SkiErg
  - Run3 phút · RPE 7
    Thay bằng: RowErg / SkiErg
  - Run2:30 · RPE 5
    Thay bằng: RowErg / SkiErg
- #245s
  - SkiErg400-500 m · RPE 7
  - Nghỉ 45s
- #38 phút
  - Run2:30 · RPE 5
    Thay bằng: RowErg / SkiErg
  - Run3 phút · RPE 7
    Thay bằng: RowErg / SkiErg
  - Run2:30 · RPE 5
    Thay bằng: RowErg / SkiErg
- #445s
  - RowErg400-500 m · RPE 7
    Thay bằng: SkiErg
  - Nghỉ 45s
Bài kết thúc
Intervals · 8 phút · Tập 3:30 / Nghỉ 30s · 2 vòng
Xoay trạm
Focus on intensity, speed, and power. Divide athletes into two zones: treads and Ski Erg. Treadmill sprints are now more intense; hold athletes accountable. Low plank will affect ski erg performance; ensure correct measurements. Athletes should attack the ski efforts
- #13:30
  - Treadmill Sprint1:15 · RPE 9
  - Jogging Recovery1 phút · RPE 4
  - Treadmill Sprint1:15 · RPE 9
- #2
  - Partner 1Calorie Ski8-10 reps · RPE 9
  - Partner 2Low PlankUntil Partner 1 finishes
Thả lỏng
Thả lỏng · 4 phút
Coach's choice