Intervals · 5 phút · Tập 35s / Nghỉ 15s · 6 vòng
Guide athletes through movements with the interval timer
Intervals · 40 phút · Tập 18 phút / Nghỉ 2 phút · 2 vòng
Focus on building lactate threshold, work capacity after a deload week. Divide athletes into 2 groups for workout zones. Each group works for 18 minutes per zone, with 2 minutes transition. Running emphasis is on sustaining just under lactate threshold pace. Ski work has similar effort; partner performs easy rowing. Zone 1 involves running intervals with self-timing; coach calls time cap. Athletes maintain RPE of 7.5, ensuring consistent splits and pacing. Recovery jogs reduced by 20 seconds; aim to maintain previous paces. Zone 2 remains similar to the previous week; thruster incorporates core engagement. Timer is SkiErg; aim for steady ski for full distance. Partner does 20x DB Thrusters followed by recovery rowing. Encourage immediate transition from ski to thrusters; recovery occurs at the rower. Opportunity for coaches to correct rowing and skiing technique. Weight recommendations: Use medium DBs for thrusters
#11:20
Running Intervals - AMRAP
Run650-800 m · RPE 7
3:30 time cap
Thay bằng: RowErg / SkiErg
Jogging Recovery1:20 · RPE 4
#2
Sustained Ergs
Partner 2
DB Thrusters20 reps
RowErgRPE 5
Until Partner 1 finishes
Thay bằng: SkiErg
Intervals · 2 phút
Focus on building core strength and stability. Introduction should last under 1 minute. Encourage athletes to maintain the plank throughout. Provide cues: tighten abs and glutes, practice deep controlled breathing. Optional timer set to 2 minutes with 10-second rest after 1 minute
Low Plank1 phút
Low Plank50s
Thả lỏng · 4 phút
Coach's choice