Engine #12A

This week emphasises speed, power, and high-intensity training. Athletes will discover new top speeds and feel comfortable at higher work rates, improving thresholds. Race pace becomes easier after acclimatisation to higher intensity. Workout is 18 minutes of work followed by 1:30 minutes of rest, performed in 2 rounds. Organise athletes into 2 zones; each in Zone 1 uses a treadmill, while pairs in Zone 2 use a SkiErg and a Rowerg. In Zone 1, runs start with 1 minute of relaxed pacing, then surge to nearly sprinting speed for 1 minute. All athletes follow the same timing pattern, accelerating and decelerating together. Speed surges increase by 5 seconds this week; easy runs are 5 seconds shorter. Zone 2 involves partner workouts with 60-second self-monitored intervals. Athletes track their intervals on machine computers, transitioning when the partner on the rower finishes 60 seconds. The ski partner attacks for the first 35 seconds, then controls pace for the last 25 seconds as recovery. Urge athletes to transition quickly