Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Five distinct zones to utilise. Evenly divide athletes among the zones. Rotate in a circle for simplicity
Inchworm Pushup40s
A-Skips40s
90-90 Transitions40s
KB Squat Jacks40s
SkiErg40s
Intervals · 44 phút · Tập 10 phút / Nghỉ 1 phút · 4 vòng
Athletes are divided into Zone 1, Zone 2A, and Zone 2B. Zone 1: 21-minute workout; Zone 2 athletes do two 10-minute blocks with 1-minute recovery. Zone 1 athletes have 1-minute recovery when Zone 2 transitions. Each athlete uses their own machine. Focus on consistent splits at quality paces. Zone 1: 4.5-minute cap for 800m repeats. Athletes finish intervals at the 10-minute mark and get a 2-minute recovery. Zone 2: 300m machine intervals with 30-second rests, aiming for RPE 8+ within 10 minutes. After 10 minutes, a 60-second break to switch machines. Athletes select damper settings in the 6-8 range
Zone 11 phút
21 min Treadmill Intervals = 600m/800m Repeats, 60sec Recovery *When Athletes hit 10min Mark, They get an extra 60 seconds of Rest*
Run600 m
Thay bằng: RowErg / SkiErg
Jogging Recovery1 phút
Zone 2
A: 10 min Rower Intervals = 300m @ RPE 8, 30s rest. B: 10 min Skierg Intervals = 300m @ RPE 8, 30s rest
2A30s
RowErg300 m · RPE 8
Thay bằng: SkiErg
2B30s
SkiErg300 m · RPE 8
Thả lỏng · 5 phút
Coach's Preference