10d • Training 🏋️
Workout_ERGs Zone 2 development
Workout_Sled Engine: ERGs Zone 2 development
Warm-Up
- 5 min easy RowErg or SkiErg(RPE 2–3)
- Dynamic mobility sequence
- 3 × 5 box jumps
Erg zone 2 development/fartlek
AMRAP 60min
Switching between
1km SkiErg (900m Zone 2/easy + 100m zone 6/hard)
1km RowErg (900m Zone 2/easy + 100m zone 6/hard)
until you finish 60 minutes
Cool-Down
- 5 min easy row or bike
- Focus on controlled nasal breathing and full exhalation.
Notes: The hard part should be intensive, but it should not lead to the accumulation of fatigue in a way that prevents you from finishing the whole 60 minutes.
Why
- This session targets zone 2 development and on ERGs while developing capacity for quick changes in intensity, promoting capillarisation and utilisation adaptation.
- Change in the intensity is also intended for teaching the ability to quickly loosen the muscle tension after short burst of intensity.
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Workout_ERGs Zone 2 development
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