Intervals · 5 phút · Tập 35s / Nghỉ 15s · 6 vòng
Guide athletes through movements in advance or in real-time
Cat-Cow35s
90-90 Transitions35s
Bear Crawl35s
Extreme Mountain Climbers with Pushups35s
Situp to Glute Bridges35s
Cossack Squats35s
Intervals · 35 phút · Tập 16 phút / Nghỉ 1:30 · 2 vòng
This is the final week of this phase; divide athletes into 2 groups. Focus on sharpening speed, power, and explosiveness for easier lactate threshold pace. Zone 1: Short runs with shorter recovery for more repetitions; aim for faster foot speed with a 90-second time cap. Zone 2: Implement an 'I Go, You Go' format with quick transitions for hard efforts and ample recovery
Zone 145s
Speed Intervals (16 mins)
Run300 m · RPE 9
Thay bằng: RowErg / SkiErg
Jogging Recovery45s · RPE 4
Zone 2
Partner 'I Go, You Go' Ergs (16 mins)
Partner 2
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
Thả lỏng · 5 phút
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