Engine #6A

Focus on building lactate threshold and overall work capacity. Divide athletes into 2 groups for 18-minute sessions in each zone, with 2 minutes transition. Aim for a pace just under lactate threshold for running work. Perform similar effort on ski with easy rowing for the other partner. Zone 1 consists of running intervals; athletes self-time but receive a time cap call. Maintain RPE of 7.5, with each recovery jog reduced by 20 seconds from last week. Ensure athletes hit consistent splits and don’t run too hard; effort level should support a 3:30 or 800m distance. Recovery runs are longer to allow adequate preparation for the next effort; Zone 2 efforts during recovery. Zone 2 introduces weight to squats; movement patterns remain unchanged. SkiErg timer used for steady distance skiing; partner completes 20x DB Racked Squats followed by recovery row. Encourage athletes to seamlessly transition from ski to squats, saving recovery for rower. Use this opportunity to improve athletes’ row and ski technique. Weight recommendations: Medium to Heavy DBs for DB Racked Squats