Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
Five distinct zones. Evenly divide class among zones. Rotate in a circle for simplicity
Walkout Pushup40s
90-90 Transitions40s
KB Halo40s
RowErg40s
Thay bằng: SkiErg
SkiErg40s
Intervals · 31 phút · Tập 31 phút / Nghỉ 0s
Divide class into groups of 4. Timings based on the skier in each group. Groups rotate when a teammate finishes rowing. Control effort at each station. Goal is to achieve Zone 3 aerobic work
Zone 1
TIMER (RPE 7+)
Calorie Ski
Zone 2
RPE 5-6 *until ski finishes*
Run
Thay bằng: RowErg / SkiErg
Zone 3
RPE 5-6 *until ski finishes*
RowErg
Thay bằng: SkiErg
Zone 4
RPE 5-6 *until ski finishes*
Run
Thay bằng: RowErg / SkiErg
Tập theo cặp · 6 phút · Tập 6 phút / Nghỉ 0s
Partner workout format. Each athlete performs 3 high-effort sprints
Treadmill Sprint1 phút
Partner 1 (TIMER)
Thả lỏng · 5 phút
Coach's Preference