Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Five distinct zones. Even distribution of athletes. Rotate in a circle for simplicity
Intervals · 42 phút · Tập 19 phút / Nghỉ 2 phút · 2 vòng
Divide athletes into two Zones, each 19 minutes with a 2-minute transition. Zone 1: Aim to run as far as possible while maintaining control. Zone 2: Partner workout using the SkiErg as the timer; start with 300m or 350m at a controlled pace, then sprint the last 150m. The second partner rows until the first completes the SkiErg
Zone 11 phút
+200m each run
Run200 m · RPE 8
Thay bằng: RowErg / SkiErg
Jogging Recovery1 phút
Zone 2
Partner Workout
Partner 1
TIMER
SkiErg300-350 m · RPE 7
SkiErg150 m · RPE 9
Partner 2
Until Partner 1 Finishes
RowErgRPE 7
Thay bằng: SkiErg
Thả lỏng · 5 phút
Coach's Preference