Engine #3A

This is the third week of the progression. Divide athletes into 2 groups, each in a different zone. Zone 1: Running intervals are 30 seconds longer with a 30-second increased recovery. Aim to maintain or slightly exceed last week's pace; use a controlled tempo. Recovery should resemble an easy pace for a run. Continuous running for 19 minutes is the goal, concluding with a 60-second very hard effort. Zone 2: Use the rowerg timer, maintaining slightly higher intensity than the run. Aim for steady rowing throughout the distance alongside 20m burpee broad jumps. Encourage recovery skiing for the remaining time after burpees. Use this opportunity to work on row and ski technique with athletes needing correction