Engine #1B

Focus on longer aerobic running intervals with tempo. Utilise controlled tempo threshold repeats on Ergs for aerobic fitness and base strength. Divide athletes into 4 zones; assign treadmills for Zone 1 and Zone 3. This is the first week of a 4-week progression. Constant output for over 31 minutes, with 2-minute hard runs. RPE 5 running should be controlled and relaxed. Erg intensity is higher with more recovery, maintaining a tempo pace. Athletes self-time erg efforts; monitor the master clock