Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
Five distinct zones to utilise. Evenly divide athletes among the zones. Rotate in a circle for simplicity
A-Skips40s
90-90 Transitions40s
Inchworm Pushup40s
KB Squat Jacks40s
SkiErg40s
Intervals · 44 phút · Tập 10 phút / Nghỉ 1 phút · 4 vòng
Rep/Interval Scheme: 10 min Work/ 1 min Rest, 4 Rounds
Athletes are divided into Zone 1 and Zone 2. Zone 2 athletes split into 2A and 2B. Each athlete uses their own machine. The goal is consistent splits at quality paces. Zone 1 Consider a time cap of 4.5 minutes per interval for 800m repeats. Athletes finish the interval at the 10-minute mark, then receive a 2-minute recovery. Zone 2A and 2B include machine intervals of 300m with 30-second rests. Athletes aim for as many rounds as possible at RPE 8+ within 10 minutes. After 10 minutes, a 60-second break occurs to switch machines. Athletes select damper settings, likely in the 6-8 range
Zone 11 phút
21 min Treadmill Intervals = 600m/800m Repeats, 60sec Recovery *When Athletes hit 10min Mark, They get an extra 60 seconds of Rest*
Run
Thay bằng: RowErg / SkiErg
Jogging Recovery1 phút
Zone 21 phút
A: 10 min Rower Intervals = 300m @ RPE 8, 30s rest. B: 10 min Skierg Intervals = 300m @ RPE 8, 30s rest
RowErg
Thay bằng: SkiErg
SkiErg
Thả lỏng · 5 phút
Coach's Preference