Engine #2A

Focus on sustained running ability, progressing from 3:15 to 3:30 this week. 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 3:30; 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. Running exercise should be at a comfortably hard pace, with control for longer durations. In Zone 2, athletes will engage in threshold and intensity while maintaining technique. SkiErg should maintain a stroke rate of around mid 30's at a controlled effort. RowErg at RPE 9: high stroke rate at or near 30 s/m before dropping to RPE 5 with under 20 strokes/min. DB Hang Clean: Moderate to Moderately Heavy effort