Engine #11B

Week 2 focuses on speed, power, and sustained intensity. Athletes will discover new speeds and limits, becoming comfortable at higher work rates. Improves overall thresholds and aids athletes racing doubles. Race pace will feel easier after acclimatisation to higher intensity. Work for 8 minutes with 1:30 minutes transition, for 4 rounds. Divide athletes into 4 zones; half in Zone 1 and half in Zone 3. Efforts increased to 275m with 60 second recovery, as per previous week. Zones 1 & 3: Aggressive runs to enhance speed through hard sprints and adequate recoveries. Volume of sprint work builds speed endurance. Zones 2 & 4: Erg sprint efforts with 60 second recoveries for speed and power development. Athletes can reset their computer after each recovery if needed