Engine #13

Second deload week focusing on speed and intensity with reduced volume. Workouts should feel easier compared to previous weeks. Longer recoveries between zones for full recovery before machine change. Set clock for 18 minutes work, 1:30 rest, 2 rounds. Divide athletes into 2 zones; Zone 2 athletes pair up. Zone 1: 1:2 work to rest ratio, starting with a 2-minute controlled tempo run. Surge for 1 minute at high-end threshold for speed without injury. Zone 2: 18-minute session with tempo paced erg efforts followed by fast surges. Ski erg acts as timer, athletes complete 200m for a total of 500m before partner rows. Rowers might pull slightly further and faster than skeerers