Engine #3A

Focuses on athletes' sustained running ability. Running efforts will be controlled, progressing to 3:45 this week. Divide athletes between the zones:. 12 athletes on treadmills, split into two groups of six: “A” and “B”. Other 12 athletes are already split into "A" and "B" in Zone 2. First interval in 3:45; transition athletes between treadmill and Zone 2 after. Flow sequence options:. 1 → 2A → 1 → 2B → 1 → 2A → 1 → 2B or. 1 → 2B → 1 → 2A → 1 → 2B → 1 → 2A or. 2A → 1 → 2B → 1 → 2A → 1 → 2B → 1 or. 2B → 1 → 2A → 1 → 2B → 1 → 2A → 1. Runs should be at tempo/steady pace with control for longer efforts. RowErg should maintain a stroke rate in the mid 20’s at a controlled effort. SkiErg effort at RPE 9 should be high intensity with stroke rate of 40+, followed by RPE 5 recovery. DB Floor Press (Moderately Heavy)