Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
Five distinct zones exist. Distribute athletes evenly. Rotate in a circle for simplicity
Runner's Lunge40s
90-90 Transitions40s
Walkout Pushup40s
RowErg40s
Thay bằng: SkiErg
SkiErg40s
Intervals · 44 phút · Tập 20 phút / Nghỉ 2 phút · 2 vòng
Speedplay workout with alternating efforts. Key focus on consistent splits during hard efforts. Zone 1: Aim for even splits at RPE 9, similar to 5K race efforts. Zone 2: Partner workout using a rower as the timer, where one partner maintains a steady pace. Partner learns to recover on the ski erg. Arrange ski ergs and rowers close for quicker transitions, ideally with 2m space
Zone 11s
20 min Run Zone- Alternate the paces 200m Run (sprint) @ RPE 9 into 200m Run @ RPE 6
Treadmill Sprint
RPE 9
Run
RPE 6
Thay bằng: RowErg / SkiErg
Zone 2
20 min Erg Zone - Partner Erg Workout Partner 1: 300m Row Sprint (TIMER) Partner 2: Ski @ RPE 6 until partner finishes
Row Sprint
Partner 1 TIMER
SkiErg
Partner 2
Thả lỏng · 5 phút
Coach's Preference