Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Five distinct zones for class division. Evenly distribute athletes among zones. Rotate in a circle for simplicity
Intervals · 44 phút · Tập 20 phút / Nghỉ 2 phút · 2 vòng
Divide class into two groups for 20-minute workouts. Allow for 2-minute transition between intervals. This self-guided workout follows each athlete's pace. Zone 1: 20-minute speed play with 500m/600m repeats and 60-second recovery. For outdoor runs: 250m/300m out and back, or a timed run of 60-75 seconds. Zone 2: 20-minute erg workout in two groups alternating between rowers and ski ergs. Groups switch machines after 10 minutes, alternating between RPE 8 and RPE 5 for calorie targets. Erg efforts maintain higher intensity due to shorter duration
Zone 1
20min Running Repeat (1 phút): 20min Running Repeat
Run500-600 m · RPE 8
Thay bằng: RowErg / SkiErg
Jogging Recovery1 phút · RPE 4
Walk if needed
Zone 2
Switch ergs zone at exactly 10 minutes, getting as many cals as possible at each
2A
10min Row Erg
Calorie Row15 reps · RPE 8
Calorie Row10 reps · RPE 5
2B
10min Ski Erg
Calorie Ski15 reps · RPE 8
Calorie Ski10 reps · RPE 5
Thả lỏng · 5 phút
Coach's preference