Engine #9B

Focus on developing lactate threshold and machine endurance through alternating efforts. Final week of a 4-week progression, increasing threshold distances and calorie counts. Reduced recovery on runs, consistent on ergs. Schedule: 8 minutes of work, 1 minute of rest, for 4 rounds. Divide athletes into 4 zones; designate treadmills as Zone 1 and Zone 3. Zones 1 & 3 include two threshold efforts with a lighter effort in between; recovery should be complete before next run. Increased intensity and longer thresholds provide a challenge without full exhaustion. Zones 2 & 4 consist of 8 minutes of alternating between 25 calorie threshold and 10 calorie easy erg. Focus on technique, aim for Hyrox Race pace or slightly faster, matching the previous week's pace