Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Five distinct zones. Divide athletes evenly among zones. Rotate in a circle for simplicity
Intervals · 42 phút · Tập 19 phút / Nghỉ 2 phút · 2 vòng
Set clock for 19min/2min; 2 Rnds. Zone 1: 3 longer runs (5 mins) at a hard effort, with 2-min recovery jogs. Athletes finish on the final 5-min run. Self-time or cue runs; ensure quality easy runs are significantly slower. 5-min efforts should be around threshold. Zone 2: Partner workout with 400m or 500m Ski based on skill level at threshold effort. Second partner performs aggressive 300m or 350m Row for maximised rest. Athletes should get 30-45+ seconds of rest each round. Quick transitions are essential
Zone 1
Treadmill Sustained Capacity
Effort5 phút
3 rounds
Run5 phút · RPE 7
Thay bằng: RowErg / SkiErg
Zone 2
Partner Ergs
Partner 1
TIMER
SkiErg400-500 m · RPE 7
Partner 2linh hoạt
RowErg250-300 m · RPE 8
Thay bằng: SkiErg
Thả lỏng · 5 phút
Coach's Preference