Khởi động
Intervals · 5 phút · Tập 35s / Nghỉ 15s · 6 vòng
Xoay trạm
Cat-Cow35s
90-90 Transitions35s
Extreme Mountain Climbers35s
Good Mornings35s
Cossack Squats35s
Rotational Push-ups35s
Engine
Engine #11B
- 51 phút
- 7
- 4
- Ski Erg
- Treadmill
- Sandbag
Sharpening Intervals
Intervals · 39 phút · Tập 18 phút / Nghỉ 1:30 · 2 vòng
Phần chínhXoay trạmGhi chú của coach
18 minutes of work, 2 minutes of rest, 2 rounds. Athletes divided into 2 zones: treadmills and ski ergs. Each zone has 18 minutes of work with a 90 second transition. This is the third week of a 4-week progression. Zone 1: Tempo and High End Threshold paces, with aggressive 90 second efforts. Tempo recoveries reduced to 2 minutes; includes 5x 90 second efforts and 30 seconds tempo. Zone 2: Timed Ski erg effort; pairs of athletes alternate in 9 rounds. 90 second gap between first and second 18 minute efforts for transitions
Zone 13:30
Complete 5 Full Rounds of Each. Finish with 30s @ RPE 6
Run1:30 · RPE 8
Thay bằng: RowErg / SkiErg
Run2 phút · RPE 6
Thay bằng: RowErg / SkiErg
Zone 2
Ski Erg Strength
- Partner 1SkiErg1 phút · RPE 81 phút
Partner 2
- Nghỉ
Isometric Squat Finisher
Intervals · 3 phút
Athletes should spread out on the gym floor, no equipment needed. This isometric work enhances lactic resilience and muscular endurance. Three holds are performed, with the third hold being slightly shorter. The shorter hold signifies the end of the effort for athletes
Low Squat Hold45s
- Nghỉ 15s
Low Squat Hold45s
- Nghỉ 15s
Low Squat Hold30s
Thả lỏng
Thả lỏng · 4 phút
Coach's Choice