Engine #5B

Focus on developing lactate threshold and machine endurance through alternating efforts. Athletes learn to recover at manageable paces. This is the first week of a 4-week engine progression. Clock setup: 8 minutes of work, 1 minute of rest, 4 rounds. Divide athletes into 4 zones; half treadmills as Zone 1, half as Zone 3. Zones 1 & 3 feature two threshold efforts with a lighter effort between. Athletes should feel fully recovered before each run. Zones 2 & 4 consist of alternating pacing: 20 calorie threshold erg and 10 calorie easy erg. Opportunity to focus on technique and individual skill levels; aim for Hyrox Race pace or slightly quicker