Engine #8B

15 minutes work, 2 minutes rest, 2 rounds. Split athletes into 2 zones: treadmills and ergs. Tread athletes complete 15 minutes of work. Erg athletes do 7:15, transition for 30 seconds, then 7:15. Coach manages timing. Second week of a 4-week progression focusing on threshold. Zone 1: 2 threshold efforts, each 6 minutes, 3 minutes recovery, aiming for 15 minutes of running. Zone 2: 7:15 on each erg, alternating 75 seconds threshold and 60 seconds easy for 3 rounds, ending with a 30-second sprint. Athletes self-time intervals with erg computers, switching ergs under coach's direction. 2-minute gap between the end of the first 15 minutes and the start of the next