Engine #9A

Focus on building lactate threshold on the run and erg; prepare for increased difficulty post-recovery week. Divide athletes into 2 groups for zone workouts, each lasting 18 minutes with 2 minutes transition. Run at just under lactate threshold to sustain pace; similar effort on ski with easy row for partner. Zone 1: Running intervals; self-timed with coach calling time cap. Maintain RPE of 7.5 with 20 seconds less recovery. Ensure consistent splits and manageable pace; recoveries now reduced to 1:00. Challenge lies in maintaining pace; aim for paces from previous week with Zone 2 on recovery runs. Zone 2: Minimal changes; includes clean, overhead press, and engage core with full body power. Row time reduced; SkiErg timer used with similar intensity to run. Encourage prompt transition between ski and thrusters after 20x DB Clusters. Opportunity for technique correction on row and ski during workout. Weight recommendation: Medium DBs for DB Cluster