Engine #8B

Focus on developing lactate threshold and machine endurance through alternating quality and easy efforts. This is the 3rd week of a 4-week progression; efforts repeat from week 1 with a higher RPE. Workout consists of 8 minutes of work followed by 1 minute of rest, for 4 rounds. Divide athletes into 4 zones; designate half the treadmills as Zone 1 and half as Zone 3 for a faster pace. Zones 1 & 3: Threshold runs remain the same as in week 1, but with increased intensity; athletes run continuously for 8 minutes. Zones 2 & 4: 8 minutes of alternating between 25 calorie threshold pace and 10 calorie easy erg, focusing on technique and skill level. Aim for Hyrox Race pace or slightly faster, matching the previous week’s pace