Engine #4B · Engine

Khởi động
Intervals · 5 phút · Tập 35s / Nghỉ 15s · 6 vòng
Xoay trạm
- #1Cat-Cow4 phút
- #290-90 Transitions
- #3Situp to Glute Bridges
- #4Lateral Lunges
- #5Walkout Pushup
- #6Extreme Climber Stretch
Intervals
Intervals · 30 phút · Tập 7 phút / Nghỉ 30s · 4 vòng
Phần chínhXoay trạm
Ghi chú của coach
Focus on longer aerobic running intervals with tempo. Controlled tempo threshold repeats on Ergs to enhance aerobic fitness and base strength. Evenly divide athletes into 4 zones; treadmills split into Zone 1 and Zone 3. This is the final week of a 4-week progression with the hardest run at RPE 7 being the longest. Erg intervals remain the same as last week, but recovery is 15 seconds shorter, increasing fatigue and rounds. Challenging efforts at RPE 7 should be controlled; athletes should feel the workout is harder but not exhausted
- #18 phút
  - Run2:15 · RPE 5
    Thay bằng: RowErg / SkiErg
  - Run3:30 · RPE 7
    Thay bằng: RowErg / SkiErg
  - Run2:15 · RPE 5
    Thay bằng: RowErg / SkiErg
- #230s
  - SkiErg400-500 m · RPE 7
  - Nghỉ 30s
- #38 phút
  - Run2:15 · RPE 5
    Thay bằng: RowErg / SkiErg
  - Run3:30 · RPE 7
    Thay bằng: RowErg / SkiErg
  - Run2:15 · RPE 5
    Thay bằng: RowErg / SkiErg
- #430s
  - RowErg400-500 m · RPE 7
    Thay bằng: SkiErg
  - Nghỉ 30s
Bài kết thúc
Intervals · 8 phút · Tập 3:30 / Nghỉ 30s · 2 vòng
Xoay trạm
Focus on intensity, speed, and power. Divide athletes into two zones: treads and Ski Erg. Longest fast running effort; treat as a time trial. Increase speed on the 60-second final run. Ski zone timer is double crunches; athletes must attack the ski
- #13:30
  - Treadmill Sprint1:30 · RPE 9
  - Jogging Recovery1 phút · RPE 4
  - Treadmill Sprint1 phút · RPE 9
- #2
  - Partner 1Double Crunches12 reps
  - Partner 2SkiErgRPE 9Until Partner 1 finishes
Thả lỏng
Thả lỏng · 4 phút
Coach's choice