Engine #10A

Focus on speed, power, and higher sustained intensity over the coming weeks. Athletes will achieve new top speeds and adapt to higher work rates. This training improves overall thresholds, beneficial for athletes racing doubles. Race pace will feel easier after acclimatisation to heightened intensity. Workout structure: 18 minutes of work and 1:30 minutes of rest, 2 rounds. Divide athletes into 2 zones: Zone 1 (individual treadmills) and Zone 2 (teams on SkiErg and Rowerg). Zone 1 starts with a 1:10 relaxed run, followed by a 50-second near-sprint. All athletes follow the same timing for acceleration and deceleration. Speed surges will become more challenging but will increase in duration weekly. Zone 2 features partner workouts with sixty-second intervals. Athletes use machines' computers to monitor intervals and transition at 60 seconds. The partner on the ski attacks the first 25 seconds, then maintains a controlled pace for 35 seconds as recovery. Ensure transitions are performed with urgency