Engine #7B

15 minutes of work followed by 2 minutes of rest, 2 rounds. Athletes divided into 2 zones: treadmills and ergs. Treadmill athletes work for 15 minutes; erg athletes complete two 7:15 intervals with a 30-second transition. Coach is responsible for timing. This is week 2 of a new 4-week threshold progression. Zone 1: Two 5-minute threshold efforts with 5 minutes recovery, aiming for 15 minutes of continuous running. Zone 2: 7 minutes on each erg, alternating between 60 seconds of threshold and 60 seconds easy for 4 rounds. Athletes self-time with erg computers, coach times transitions. 2-minute gap between the first and second 15-minute effort for transitions