Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 45s Work/ 15s Rest, 5 Rounds
Divide class into 5 groups. Spread groups across 5 zones. Keep warm-up quick and simple
Cat-Cow45s
Lateral Lunges45s
Hamstring walkouts45s
Extreme Climber Push-ups45s
90-90 Transitions45s
Intervals · 48 phút · Tập 4 phút / Nghỉ 0s · 12 vòng
Rep/Interval Scheme: 4 min Work/ 0s Rest, 12 Rounds
Divide class into 4 zones; set clock for 4min/0s, 12 rounds. Athletes have 4 minutes per zone; remaining time is for recovery. At start of each interval, all athletes move to the next zone. Maintain high intensity with adequate rest after each effort. Zone 1: Distance can be scaled, suitable for most athletes. Zone 2: Distance scalable; should be a HARD effort. Zone 3: Sled push varies; athletes must pace for 50-60m at competition weight. Zone 4: Focus on quality ski effort, followed by recovery time
Zone 1linh hoạt
Goal is 30-60 seconds rest each round. If not finished with 30s to go, begin rest
Run600-800 m · RPE 8
Thay bằng: RowErg / SkiErg
Zone 2linh hoạt
Goal is 30-60 seconds rest each round. If not finished with 30s to go, begin rest
RowErg700-800 m · RPE 8
Thay bằng: SkiErg
Zone 3linh hoạt
Goal is 30-60 seconds rest each round. If not finished with 30s to go, begin rest
Underhand Sled Push40-60 m
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Zone 4linh hoạt
Goal is 30-60 seconds rest each round. If not finished with 30s to go, begin rest
SkiErg600-800 m · RPE 8
Intervals · 15 phút · Tập 1:15 / Nghỉ 0s · 12 vòng
Rep/Interval Scheme: 75s Work/ 0s Rest, 12 Rounds
Set clock for 1:15 Work/0 rest, 12 rounds. Focus on 75 second efforts, aiming for intensity. Prioritise quick transitions and quality technique under fatigue
Zone 41:15
Thả lỏng · 5 phút
Coach's Preferences