Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
5 distinct zones. Divide class evenly among zones. Rotate in a circle for simplicity
Bear Crawl40s
90-90 Transitions40s
KB Squat Jacks40s
RowErg40s
Thay bằng: SkiErg
SkiErg40s
Intervals · 44 phút · Tập 10 phút / Nghỉ 1 phút · 4 vòng
Rep/Interval Scheme: 10 min Work/ 1 min Rest, 4 Rounds
Divide class into 4 Zones. Each Zone lasts 10 minutes with 60 seconds for transitions. Each Zone includes 2 rounds: 4 minutes steady and 1 minute hard. Include two running Zones; bike can substitute for one
Zone 15 phút
4 min Run @ RPE 5 -> 1 min Run @ RPE 9, Repeat
Run4 phút
RPE 5
Thay bằng: RowErg / SkiErg
Run1 phút
RPE 9
Thay bằng: RowErg / SkiErg
Zone 25 phút
4 min Ski @ RPE 5 -> 1 min Ski @ RPE 9, Repeat
SkiErg4 phút
RPE 5
SkiErg1 phút
RPE 9
Zone 35 phút
4 min Run @ RPE 5 -> 1 min Run @ RPE 9, Repeat
Run4 phút
RPE 5
Thay bằng: RowErg / SkiErg
Run1 phút
RPE 9
Thay bằng: RowErg / SkiErg
Zone 45 phút
4 min Row @ RPE 5 -> 1 min Row @ RPE 9, Repeat
RowErg4 phút
RPE 5
Thay bằng: SkiErg
RowErg1 phút
RPE 9
Thay bằng: SkiErg
Thả lỏng · 5 phút
Coach's Preference