Intervals · 3:45 · Tập 40s / Nghỉ 5s · 5 vòng
Five distinct zones for workouts. Evenly divide athletes among zones. Rotate in a circle for simplicity
Intervals · 44 phút · Tập 20 phút / Nghỉ 2 phút · 2 vòng
Workout time: 20 minutes of work, 2 minutes of rest, 2 rounds. Two workouts: compromised run and two Speed Play rounds of 10 minutes each. Zone 1 includes a clean run at RPE 7, followed by a KB sequence. Athletes must complete all Racked Squats before lunges, then run for remaining time. Zone 2 is divided into 2A and 2B; half of the athletes go to each zone. Sequence: 5x60 seconds sprints at RPE 8.5, each followed by 60 seconds at RPE 6. Transition between Zone 2A and 2B lasts 60 seconds; urgency is essential. In the first zone, athletes complete 5 sprints and 5 easy pulls. In the second zone, they may stay for the 5th easy 60-second effort
Zone 1
20 Minute Strength Endurance (6:59)
Run7 phút · RPE 7
Thay bằng: RowErg / SkiErg
Dual KB Rack squat20 reps
Dual KB Reverse Lunge (Hang)40 reps
Runmax m · hết thời gian còn lại · RPE 7
Thay bằng: RowErg / SkiErg
Zone 2
Zone #2A
10 minute SkiErg Speed Play (2 phút): 5 rounds
SkiErg1 phút · RPE 8
SkiErg1 phút · RPE 6
Zone #2B
10 Minute RowErg Speed Play (2 phút): 5 rounds
RowErg1 phút · RPE 8
Thay bằng: SkiErg
RowErg1 phút · RPE 6
Thay bằng: SkiErg
Thả lỏng · 5 phút
Coach's preference