Complete #5

Focus on building fitness and resilience in running strength output. Includes surges to train athletes to exceed thresholds under fatigue and enhance tactical racing. All zones: 3 min work, 60s rest; big efforts with significant recoveries. Zone 1 & 3: Sustain quality effort for 90 seconds, then surge to accelerate and exceed threshold. Zone 2: Attack sled push to cover maximum ground, minimise rests, and recover for one minute post-effort. Zone 4: Challenge shoulders and elevate heart rate with dynamic movements; complete twice per 3 minute interval. Weight recommendations: Sled at competition weight or more; moderate weights for DB Clean & Press and DB Devil’s Press