Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
5 distinct zones for class division. Evenly distribute athletes among zones. Rotate in a circle for simplicity
Intervals · 44 phút · Tập 20 phút / Nghỉ 2 phút · 2 vòng
Divide class into two groups for the workout. Each zone consists of a 20-minute session with a 2-minute transition. Zone 1: self-guided speed play with 800m repeats and 60 seconds recovery. If outdoors, perform 400m out-and-back repeats with 90 seconds rest. Jog during recovery; walking is the scaled option. Zone 2: 20-minute partner erg workout using the RowErg. Distance can be scaled between 650m and 800m, e.g., 700m. Partners should complete a 400 or 500m ski and maximise rest time
Zone 1
800m repeats (20 minutes) (1:30)
Run800 m · RPE 7
Thay bằng: RowErg / SkiErg
Jogging Recovery1:30 · RPE 4
Zone 2
Partner Erg Fitness
Partner 2linh hoạt
SkiErg400-500 m · RPE 8
Thả lỏng · 5 phút
Coach's preference