Engine #1A

Focus on improving aerobic capacity and establishing Erg fitness while building strength under fatigue. Divide athletes into 2 groups, sending one to each zone. Zone 1: Running intervals are self-guided, capped at 5 minutes for the first 2 runs to allow shorter efforts. Zone 2: Use the rowerg timer with slightly higher intensity; row steadily for the full distance while partners complete lunges and burpees. Allow time for recovery to row at threshold for nearly two minutes. Opportunity for coaches to work on row technique corrections with athletes