Khởi động
AMRAP · 5 phút · Tập 35s / Nghỉ 15s · 6 vòng
Xoay trạm
- #1Cat-Cow4 phút
- #290-90 Transitions
- #3Situp to Glute Bridges
- #4Lateral Lunges
- #5Walkout Pushup
- #6Extreme Climber Stretch
Engine
Engine #2B
- 50 phút
- 6
- 4
- Row Erg
- Ski Erg
- Treadmill
Phần chính
Intervals · 30 phút · Tập 7 phút / Nghỉ 30s · 4 vòng
Phần chínhXoay trạmGhi chú của coach
Divide athletes into 4 zones; treadmills split with Zone 1 and Zone 3. This is the second week of a 4-week progression. Run efforts increase to 3 minutes; RPE 4 runs should be controlled and relaxed. Erg work is tempo, not threshold, followed by a relaxed 100m pace, repeated for 7 minutes. Each effort is 100m longer than the previous week; sprint work is in the latter half of the workout
#17 phút
Run2 phút · RPE 4
Thay bằng: RowErg / SkiErg
Run3 phút · RPE 6
Thay bằng: RowErg / SkiErg
Run2 phút · RPE 4
Thay bằng: RowErg / SkiErg
#2
RowErg300 m · RPE 6
Thay bằng: SkiErg
RowErg100 m · RPE 4
Thay bằng: SkiErg
#37 phút
Run2 phút · RPE 4
Thay bằng: RowErg / SkiErg
Run3 phút · RPE 6
Thay bằng: RowErg / SkiErg
Run2 phút · RPE 4
Thay bằng: RowErg / SkiErg
#4
SkiErg300 m · RPE 6
SkiErg100 m · RPE 4
Bài kết thúc
Intervals · 10 phút · Tập 4 phút / Nghỉ 1 phút · 2 vòng
Ghi chú của coach
Divide athletes into two zones: treads and Ski Erg. Each zone lasts 4 minutes. Each athlete completes 3 intense rounds on the treadmill. The Ski Erg efforts are longer than last week; aim for intense performance. Objective: Accumulate the most distance. Include a 60-second transition for recovery before switching zones
#11:30
3 rounds
Treadmill Sprint1 phút · RPE 9
- Nghỉ 30s (Walking)
#1
"I Go, You Go" SkiErg Relay
- Partner 1Ski Erg Sprint25s · RPE 925s
Partner 2
- Nghỉ (Until Partner 1 finishes)
Thả lỏng
Thả lỏng · 5 phút
Coach's preference