Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Five distinct zones available. Divide athletes evenly among zones. Rotate in a circle for simplicity
Runner's Lunge45s
90-90 Transitions45s
Walkout Pushup45s
RowErg45s
Thay bằng: SkiErg
SkiErg45s
Intervals · 44 phút · Tập 20 phút / Nghỉ 2 phút · 2 vòng
Rep/Interval Scheme: 20 min Work/ 2 min Rest, 2 Rounds
Divide class into two groups for 20 minute workouts with a 2 minute transition. Self-guided workout; athletes follow their own interval schedule. Zone 1: 20 minute speed session with 600m repeats and 60 second recovery. Outdoors: repeat 300m out and back or run for 60-75 seconds out and back before resting. Zone 2: 20 minute erg workout, alternating between two groups. First group on rowers; second group on ski ergs, alternating RPE 9 and RPE 5 efforts. Groups switch machines after 10 minutes, continuing with the same workout. Higher intensity erg efforts than running repeats
Zone 11 phút
20 min Running Repeats. Effort: 600m @ RPE 8, Recovery: 60s @ RPE 4
Run
RPE 8
Thay bằng: RowErg / SkiErg
Jogging Recovery1 phút
RPE 4
Zone 2
A = 10 min Row Speed Play, B = 10 min Ski Speed Play. Switch at exactly 10 mins
Calorie Row
RPE 9
Calorie Row
RPE 5
Calorie Ski
RPE 9
Calorie Ski
RPE 5
Thả lỏng · 5 phút
Coach's Preference