Engine #4A

Focuses on sustained running ability, progressing to 4:00 running this week. Divide your athletes between the two zones:. 12 athletes on treadmills, split into two groups of six: “A” and “B”. Other 12 athletes are already split into "A" and "B" in Zone 2. First interval in 4:00; transition athletes between treadmill and Zone 2 after. Flow sequence options:. 1 → 2A → 1 → 2B → 1 → 2A → 1 → 2B or. 1 → 2B → 1 → 2A → 1 → 2B → 1 → 2A or. 2A → 1 → 2B → 1 → 2A → 1 → 2B → 1 or. 2B → 1 → 2A → 1 → 2B → 1 → 2A → 1. Running: tempo/steady run; athletes should feel controlled and capable of sustaining the pace. SkiErg: tempo/steady effort; athletes maintain control with a stroke rate around mid 30’s. DB Hang Clean (Moderate to Moderately Heavy). RowErg: at RPE 9, athletes should push hard with a high stroke rate near 30 s/m, dropping to under 20 for recovery