Intervals · 5 phút · Tập 35s / Nghỉ 15s · 6 vòng
Guide athletes through movements in advance or in real-time
Cat-Cow35s
90-90 Transitions35s
Hamstring Bridge35s
Cossack Squats35s
Extreme Mountain Climbers with Pushups35s
Bear Crawl35s
Intervals · 35 phút · Tập 16 phút / Nghỉ 1:30 · 2 vòng
Divide athletes into 2 groups; each group to a zone. Focus on increasing speed, power, and explosiveness; improve lactate threshold pace. Zone 1: Maintain previous week's intensity with shorter recoveries; aggressive 400m intervals with a 2-minute cap. Goal in Zone 1: Push pace to enhance overall speed and turnover ability. Zone 2: Execute a doubles relay; challenge teams to maximise rowing distance. Athletes recover fully after rowing efforts and can rest in various positions. Opportunity to enhance doubles transitions for increased rounds
Zone 145s
Speed Intervals (16 mins)
Run400 m · RPE 9
Thay bằng: RowErg / SkiErg
Jogging Recovery45s · RPE 4
Zone 2
Partner Row Ergs (16 mins) - Which Team can row the furthest?
Partner 2
Thả lỏng · 5 phút
Coach's Choice
Intervals · 6:40 · Tập 35s / Nghỉ 15s · 8 vòng
Complete Each Zone Twice Before Relocating
Zones last 35 seconds with 15 seconds to transition. Athletes complete the same zone twice before moving. The second attempt should be more challenging. Focus on intensity in each zone. Athletes should approach each zone vigorously. Transitions must be urgent and intentional