Engine #4A

This is the final week of the progression; divide athletes into 2 groups. Zone 1: Running intervals with reduced recovery time from last week. Aim for similar pace or slightly faster, using a controlled tempo with easy recovery runs. Run continuously for 19 minutes without walking. Conclude with a final 2:30 effort, faster than the 4-minute runs. Zone 2: Use the rowerg timer; maintain slightly higher intensity than running and consistency with previous week. Row steadily for the full distance while the partner performs 20m of burpee broad jumps, followed by a recovery ski. Opportunity to refine row and ski technique for athletes needing correction