Engine #12B

Final week focused on speed, power, and sustained intensity. Athletes will reach new top speeds and higher work rates. Improves overall thresholds, beneficial for racing doubles. Race pace feels easier after acclimatising to higher intensity. 8 minutes of work and 1:30 minutes of transition rest, 4 rounds. Divide athletes into 4 zones; treadmills assigned as Zone 1 and Zone 3. Efforts increased to 300m with 60 second recoveries as before. Zones 1 & 3: aggressive runs to raise speed with sprint efforts. Volume of sprints builds speed endurance. Zones 2 & 4: Erg sprints followed by 60 second recoveries. Similar to running sprints for speed and power development. Athletes can reset computers after each recovery if needed