Engine #10B

Set clock for 18 minutes work, 2 minutes rest, 2 rounds. Divide athletes into 2 zones: half on treadmills, half on ski ergs. Each zone has 18 minutes work with a 90-second transition. This is the 2nd week of a 4-week progression. Zone 1: Two paces - Tempo and High End Threshold. Run 90-second efforts aggressively; recover during 2:30 light tempo efforts. Includes 4x 90-second efforts and ends with a 2-minute tempo effort. Zone 2: Timed Ski erg effort with athletes paired together. Complete 12 to 20 push-ups post-ski, then rest before next effort. Ski effort should also be high end threshold. 90 seconds gap between the first 18 minutes and the next effort for transition