Engine

Engine #3B

Thời lượng: 50 phút
RPE mục tiêu: 7
Số block: 3

Dụng cụ

Row Erg
Treadmill
Ski Erg

Khởi động
Intervals · 5 phút
Xoay trạm
Ghi chú của coach
Warm-up consists of mobility and activation sections. Mobility requires 30 seconds per movement, with real-time demos by the coach. 2.5 minutes maximum for mobility section. Athletes must perform movements in synchronization. After completing mobility, all athletes move to the next section FRT (for remaining time). Activation involves dividing athletes into open lanes, such as 6 rows of 4. The coach will demo each movement for the lead group before starting. During “jog back,” half the lanes turn left, while the other half turn right. If movements finish early, the coach can choose to repeat activation or proceed to the main workout
- Mobility
  Athletes are all performing same movement/zone together
  - #1Cat-Cow30s30s
  - #290-90 Transitions30s30s
  - #3Glute Bridge Reachover30s30s
  - #4Seal Jacks30s30s
  - #5Walkout Pushup30s30s
- Activation
  Do not return to mobility. Once at Activation section, you remain here
  - #1
    6m of Walking Hamstring Scoop, continue in same direction for 6m Lunge & Twist, then jog back
    Walking Hamstring Scoops6 m
    Lunge and Twist6 m
    Jog Back
  - #2Butt Kickers12 mJog Back
  - #3High Knees12 mJog Back
  - #4Alt. Walking Lateral Lunge12 mJog Back
Tempo Conditioning
Intervals · 40 phút · Tập 9 phút / Nghỉ 1 phút · 4 vòng
Phần chínhXoay trạm
Ghi chú của coach
Focuses on threshold pace with mindful recoveries. Aims to increase efficiency over race duration through speed and power. Athletes build target distances over four weeks, with consistent recovery durations. Athletes find a partner; half the teams in Zone 1, half the teams in Zone 2. Zone 1 is a solo effort. Zone 2 athletes follow a partner format for progression. After 9 minutes, athletes switch zones, maintaining pairings for Zone 2. Possible flow:. Zone 1 → Zone 2 → Zone 1 → Zone 2 or. Zone 2 → Zone 1 → Zone 2 → Zone 1. Runs: maintain control with slight discomfort at tempo effort. RowErg at tempo effort without compromising technique; efforts should remain repeatable. Air Squats to be performed with bodyweight, emphasising range of motion and speed. SkiErg at RPE 6 should be controlled and focused on sound technique.
- Zone 1
  - Solo Repeats45s
    Run400-500 m · RPE 7
    2:30 Time Cap
    Thay bằng: RowErg / SkiErg
    Jogging Recovery45s · RPE 3
    Or Walking Recovery
- Zone 2
  - Partner 1
    TIMER
    RowErg350-400 m · RPE 7
    Thay bằng: SkiErg
  - Partner 2linh hoạt
    Air Squats30 reps
    SkiErghết thời gian còn lại · RPE 6
Thả lỏng
Thả lỏng · 5 phút
Coach's choice