Intervals · 5 phút · Tập 35s / Nghỉ 15s · 6 vòng
Lead Your Athletes Through These Movements ahead of time or in real time with the interval timer
Cat-Cow35s
90-90 Transitions35s
Hamstring Bridge35s
Cossack Squats35s
Extreme Mountain Climbers with Pushups35s
Bear Crawl35s
Intervals · 35 phút · Tập 16 phút / Nghỉ 1:30 · 2 vòng
Divide athletes into 2 groups, one for each zone. Each zone lasts 16 minutes with a 90-second transition. Focus on speed, power, and explosiveness to improve lactate threshold and assist doubles racing. Zone 1: Aggressive running intervals; aim for close to maximum effort in 400m runs with a 2-minute time cap and 60 seconds recovery of easy jogging. Zone 2: Partner workout focusing on rowing speed and power; athletes should be exhausted after rowing, followed by 5 goblet squats for recovery. Option to scale rowing to 250m for those struggling with pace, and an opportunity to practice doubles transitions
Zone 11 phút
Speed Intervals (16 mins)
Run400 m · RPE 9
Thay bằng: RowErg / SkiErg
Jogging Recovery1 phút · RPE 4
Zone 2
Partner Row Ergs (16 mins)
Partner 2
KB Goblet Squats5 reps
Tập theo cặp · 7 phút
Athletes self-time 60 second efforts. 1:1 work to rest ratio allows for near max effort with adequate recovery. Athletes can run harder if the full 60 seconds isn't needed. 30 seconds is allocated for transition time; discipline is essential
Partner 2
Rest Until Partner Finishes
Thả lỏng · 5 phút
Coach's Choice