Engine

Engine #1B

Thời lượng: 49 phút
RPE mục tiêu: 6
Số block: 4

Dụng cụ

Row Erg
Ski Erg
Treadmill

Có trong

Khởi động
Intervals · 5 phút · Tập 35s / Nghỉ 15s · 6 vòng
Xoay trạm
- #1Cat-Cow4 phút
- #290-90 Transitions
- #3Situp to Glute Bridges
- #4Lateral Lunges
- #5Walkout Pushup
- #6Extreme Climber Stretch
Intervals
Intervals · 30 phút · Tập 7 phút / Nghỉ 30s · 4 vòng
Phần chínhXoay trạm
Ghi chú của coach
Divide athletes into 4 zones with treadmills split for Zone 1 and Zone 3. This is a 4-week progression; the 2-minute runs are the only hard efforts. RPE 4 running is controlled and relaxed. Majority of the workout focuses on tempo efforts on ergs, followed by a relaxed 100m pace. Efforts should shift gradually, with sprint work in the latter half of the workout
- #17 phút
  - Run2:30 · RPE 4
    Thay bằng: RowErg / SkiErg
  - Run2 phút · RPE 6
    Thay bằng: RowErg / SkiErg
  - Run2:30 · RPE 4
    Thay bằng: RowErg / SkiErg
- #2
  - RowErg200 m · RPE 6
    Thay bằng: SkiErg
  - RowErg100 m · RPE 4
    Thay bằng: SkiErg
- #37 phút
  - Run2:30 · RPE 4
    Thay bằng: RowErg / SkiErg
  - Run2 phút · RPE 6
    Thay bằng: RowErg / SkiErg
  - Run2:30 · RPE 4
    Thay bằng: RowErg / SkiErg
- #4
  - SkiErg200 m · RPE 6
  - SkiErg100 m · RPE 4
Bài kết thúc
Intervals · 10 phút · Tập 4 phút / Nghỉ 1 phút · 2 vòng
Divide athletes into two zones: treads and Ski Erg. Each athlete completes 3 intense rounds on the treadmill. Ski Erg efforts are short and fast; aim for maximum effort. Teams compete to accumulate the most distance. Include a 60-second transition for athlete recovery
- #11:30
  3 rounds
  - Treadmill Sprint1 phút · RPE 9
  - Nghỉ 30s
- #2
  "I Go, You Go" Ski Erg Relay
  - Partner 1Ski Erg Sprint20s · RPE 920s
  - Partner 2
    Nghỉ (Until Partner 1 finishes)
Thả lỏng
Thả lỏng · 4 phút
Coach's preference