Engine #10B

Focus on speed, power, and sustained intensity for upcoming weeks. Athletes will discover new top speeds and limits, improving comfort at higher work rates. Useful for enhancing overall thresholds and aiding in doubles races. Race pace will feel easier after acclimating to higher intensity. Work for 8 minutes with 1:30 minutes rest, 4 rounds. Divide athletes into 4 zones with half in Zone 1 and half in Zone 3. Each effort is 250m, regardless of the machine. Zones 1 & 3: Aggressive runs to boost overall speed with effective recoveries. Increased sprint volume will enhance speed endurance. Zones 2 & 4: Erg sprints followed by 60-second recoveries. Develops speed and power; athletes can reset computers post-recovery