Engine #6A

Focuses on improving athletes' speed and endurance. Athletes will hold tempo paces and finish with threshold surges on runs and ergs. Divide athletes between the two 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 3:55; 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. Zone 1 and Zone 2A maintain consistent timing and RPE. Zone 2B involves high effort followed by active recovery targeting muscular endurance. Zone 2B, athletes aim for at least 2 erg cycles per interval with distance options of 250m to 350m. Run: Tempo/comfortably hard for 3:00, then accelerate in to Hard Effort in last 45 seconds. RowErg: Tempo/comfortably hard for 3:00, increase stroke rate from mid-30s to above 40 for Hard Effort in final 4=55 seconds. SkiErg: Start hard; aim for at least two consistent rows before interval ends. KB Swing (Moderately Heavy)