Engine #11A

Week 2 focuses on speed, power, and sustained intensity. Athletes will discover new top speeds and work rates. Improves overall thresholds and aids in doubles racing. Race pace becomes easier after acclimatisation to higher intensity. Workout: 18 minutes of work, 1:30 minutes of rest, 2 rounds. Divide athletes into 2 zones: Zone 1: individual treadmills; Zone 2: pairs on SkiErg and Rowerg. Zone 1 involves a 1:05 relaxed run followed by a 55-second sprint. All athletes accelerate and decelerate together. Speed surges increase by 5 seconds, with the easy run reduced by 5 seconds. Zone 2 is a partner workout with 60-second self-monitored intervals. Transition occurs when the rower reaches 60 seconds. Ski partner attacks for 30 seconds, then recovers for 30 seconds. Ensure urgency during transitions