Intervals · 4:30 · Tập 30s / Nghỉ 15s · 6 vòng
Warmup should be quick and simple. All athletes can perform the same movements simultaneously
Intervals · 39 phút · Tập 2:45 / Nghỉ 30s · 12 vòng
3 Full Circuits
Focus on improving running, ski erging, grip, and pull strength under fatigue. All Zones involve 2:45 work with 30s rest for quick recovery, testing race fitness. Zone 1 and 3: Athletes target threshold pace, near goal race pace, with limited transition time. Zone 2: High pulls wear out arms and shoulders, taking 30 seconds, followed by 2+ minutes of skiing while focusing on core and form. Zone 4: Test cadence and efficiency, aiming for 30-40+ meters during pulls. Weight Recommendations: Sled at competition weight or more; DB high pulls at moderate weight
#2linh hoạt
DB High Pull15 reps
Thay bằng: KB High Pull
SkiErghết thời gian còn lại · RPE 8
Intervals · 2 phút · Tập 15s / Nghỉ 0s · 8 vòng
Build resilience for wallballs at race end. Athletes perform simultaneously without equipment. Spread athletes around the room. Goal: complete without stopping. Lactic acid build-up will challenge limits. Short but intense workout!
Thả lỏng · 4 phút
Coach's choice