Engine #5B

15 minutes work, 2 minutes rest, 2 rounds. Divide athletes into 2 zones: treadmills and ergs. Treadmill athletes complete 15 minutes of work. Erg athletes do 7 minutes work, 1 minute transition, then another 7 minutes. Coach manages timing. First week of a 4-week progression. Zone 1: 2 threshold efforts of 5 minutes each, 5 minutes recovery, aim for 15 minutes straight running. Zone 2: 7 minutes on each erg with alternating efforts (60 seconds threshold, 2 minutes easy) for 3 rounds, finishing with a 4th 60-second effort. Athletes self-time intervals on erg computers. 2-minute gap between efforts for transitions