Workout Description
For time
1 mile run
100 calorie air bike
100 calorie ski
100 calorie row
1 mile run
Why This Workout Is Very Hard
This is a brutal endurance test combining 300 calories of monostructural cardio sandwiched between two 1-mile runs. The continuous nature with no built-in rest creates severe cumulative fatigue. While none of the individual elements are technically complex, the sheer volume and lack of movement variety means there's no relief for the legs and lungs. Most athletes will take 35-45 minutes under significant metabolic stress throughout.
Benchmark Times for Cardio
- Elite: <29:00
- Advanced: 31:00-33:00
- Intermediate: 36:00-40:00
- Beginner: >60:00
Training Focus
This workout develops the following fitness attributes:
- Endurance (9/10): Extended monostructural cardio work across multiple modalities creates significant aerobic demand. Two mile runs bookend sustained machine work for comprehensive cardiovascular challenge.
- Stamina (8/10): High volume of sustained output required across different cardio machines, testing muscular endurance particularly in legs and core for extended periods.
- Speed (4/10): Pacing is crucial but not about max speed. Success comes from maintaining consistent output across all modalities.
- Flexibility (3/10): Basic mobility needed for running mechanics and proper positioning on machines. No extreme ranges of motion required.
- Strength (2/10): Minimal strength requirements beyond basic force production for cardio machines. Focus is on sustained lower intensity output rather than force.
- Power (2/10): While machines can be pushed with power, the duration and volume encourage steady-state output over explosive work.
Scaling Options
Reduce total volume based on capacity: Half-mile runs instead of miles. Reduce machine calories to 50-75 each. For newer athletes, cap time at 45 minutes. Alternative cardio options: Replace running with 500m row if needed for impact concerns. Sub assault bike for ski erg if equipment unavailable. Consider 3-minute work periods on each machine instead of calorie targets for beginners.
Scaling Explanation
Scale if unable to run a mile under 10 minutes or maintain 10+ cal/min on machines. Priority is maintaining consistent movement rather than high intensity - you should be able to hold a short conversation throughout. Target completion time is 35-50 minutes. Scale if you cannot maintain steady output across all modalities. Success is measured by consistent pacing rather than speed.
Intended Stimulus
Long-duration oxidative endurance workout (35-50 minutes). Primary focus is aerobic capacity and mental toughness across multiple modalities. Tests ability to maintain steady output while managing fatigue across different movement patterns. Energy system is predominantly aerobic with moderate glycolytic demands during transitions.
Coach Insight
Break this into 5 segments and pace each appropriately. First mile should feel controlled (7-8/10 effort). On machines, aim for consistent calories per minute rather than sprinting - target 14-16 cal/min for experienced athletes. Machine order allows natural variation in body position and muscle groups. Second mile will test mental fortitude - maintain form even when fatigued. Keep transitions under 20 seconds between stations. Track splits on each segment for future reference.
Benchmark Notes
Breaking down this endurance-heavy workout:
1. First mile run: Using classic mile anchor (270-300s elite)
- Elite: 270-300s
- Intermediate: 390-420s
- Beginner: 600-720s
2. 100 cal air bike:
- Elite: 180-210s (fresh state)
- Add 15% fatigue after mile = 207-242s
3. 100 cal ski:
- Elite: 210-240s (fresh)
- Add 20% cumulative fatigue = 252-288s
4. 100 cal row:
- Elite: 210-240s (fresh)
- Add 25% cumulative fatigue = 263-300s
5. Final mile run:
- Base 270-300s
- Add 35% fatigue after all that volume = 365-405s
Transitions between stations: ~10s each x 4 = 40s
Total for elite (L10): 1740s (29:00)
Total for intermediate (L5): 2400s (40:00)
Total for beginner (L1): 3600s (60:00)
This is most similar to Murph in terms of volume and time domain, but with more varied cardio modalities. Using Murph's anchor points (30-34min elite, 43-55min intermediate, 65-80min beginner) as a cross-check, these numbers align well considering the additional cardio volume.
Recap:
Male L10: 29:00 (1740s)
Male L5: 40:00 (2400s)
Male L1: 60:00 (3600s)
Female L10: 32:00 (1920s)
Female L5: 44:00 (2640s)
Female L1: 66:00 (3960s)
Modality Profile
All movements (Run, Bike, Ski Erg, Row) are monostructural cardio activities. Since there are no gymnastics or weightlifting movements, this workout is 100% monostructural.
