Engine #111

Divide athletes into four zones, each lasting 4 minutes with a 1-minute recovery. Set clock for 4 minutes work followed by 1 minute rest, repeat 8 times. Athletes start with a 2-minute effort at RPE 7.5, close to threshold. Accelerate to a sprint for 1 minute, then return to the starting pace. Maintain consistency; the last minute should be challenging. 1 minute rest allows athletes to recover for the next effort. Athletes track their efforts; coach cues acceleration and deceleration