Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
Five distinct zones available. Divide athletes evenly among zones. Rotate in a circle for simplicity
Hamstring walkouts40s
90-90 Transitions40s
Divebomber Push-ups40s
RowErg40s
Thay bằng: SkiErg
SkiErg40s
Intervals · 44 phút · Tập 20 phút / Nghỉ 2 phút · 2 vòng
Rep/Interval Scheme: 20 min Work/ 2 min Rest, 2 Rounds
Divide class into two groups. Each Zone is a 20-minute workout with a 2-minute transition. Self-guided workout based on individual completion times. Zone 1: 20-minute speed play with 800m repeats and 60 seconds recovery. If outdoors, run 400m out and back with a 90-second rest. Jog during recovery; walking is a scaled option. Zone 2 and 3: 20-minute erg workout split into two groups on ski and rowers. Alternate RPE 8+ and RPE 5 for 10 minutes, then switch machines. Caloric efforts can ascend based on individual capability within 10 minutes. Erg efforts are shorter but require higher intensity (RPE 8+ for over 80% effort)
Zone 11:30
800m Repeats (20 minutes)
Run
RPE 7+
Thay bằng: RowErg / SkiErg
Jogging Recovery1:30
RPE 4
Zone 2
Ascending Erg Intervals - Ski erg Zone (10 mins) RPE 8 Efforts Increase: 4x, 6x, 8x Cals… RPE 5 Stays at 4x Cals
Calorie Ski
RPE 8+ (Add 2 cals each round)
Calorie Ski
RPE 5
Zone 3
Ascending Erg Intervals - Row erg Zone (10 mins) RPE 8 Efforts Increase: 4x, 6x, 8x Cals… RPE 5 Stays at 4x Cals
Calorie Row
RPE 8+ (Add 2 cals each round)
Calorie Row
RPE 5
Thả lỏng · 5 phút
Coach's Preference