Workout Description

Why This Workout Is Medium

Primarily monostructural with basic skills, this is a sustained cardio piece with low movement complexity and no heavy loading. The volume is moderate, the work is steady, and the main challenge is aerobic endurance and pace discipline across descending distances. Expected finish for an intermediate athlete is around 22–26 minutes, with faster athletes under 20 and beginners closer to 30–40 minutes.

Benchmark Times for Cardio Complex

• Elite: <18:30
• Advanced: 19:30-20:30
• Intermediate: 22:00-24:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Mostly cyclical cardio (row and bike) with steady rope work; sustained breathing and aerobic output govern success more than short bursts or max strength.
• Stamina (6/10): Prolonged, repeated contractions in the legs and calves, plus steady posture on machines, demand muscular endurance over 20+ minutes.
• Speed (5/10): Moderate cycling speeds and efficient transitions matter; pacing is steady rather than all-out sprinting.
• Power (2/10): Short surges off the machine or brief strong pulls can help, but overall power demands are low.
• Strength (1/10): No external loading and minimal force demands; it’s not a heavy day or max-effort scenario.
• Flexibility (1/10): Basic ranges of motion only: rowing stroke length, bike posture, and simple jump rope mechanics.

Scaling Options

Scale to: Row/Bike distances -25% and SU 150/120/80/40 • Convert bike to 60/48/36/24 cals (Echo/AB) • Replace SU with 1:30/1:00/0:45/0:30 of fast singles or hops

Scaling Explanation

Reducing distances or time-based rope work preserves the aerobic stimulus and smooth pacing while matching each athlete’s current capacity and skill.

Intended Stimulus

Steady cardio with controlled breathing and sustainable pacing. It should feel like a long, continuous effort with short transitions and minimal stopping. Keep the machines at a pace you can maintain across all rounds, and aim to complete the single-unders unbroken or with very short breaks while heart rate stays manageable.

Coach Insight

Pace each opening row/bike at roughly 75–80% effort; the workout rewards consistency, not hero sprints. Build slightly across rounds as distances shrink. The one tip: lock in transitions—get off/on the machines quickly and start the rope immediately. Avoid starting too hot, staring at the rope, or coasting on the bike. Keep cadence steady and posture tall.

Benchmark Notes

These finish-time targets range from beginner (L1) to elite (L9). If you’re newer, aim to finish within 40 minutes. Intermediates should target around 24 minutes. Advanced and elite athletes can push for 19–18 minutes by holding strong yet sustainable rowing and biking paces and unbroken single-unders.

Modality Profile

About 80% monostructural from the rower and bike, which dominate total time. Roughly 20% gymnastics from jump rope single-unders. There’s no external loading, so weightlifting is 0%. Time distribution reflects where athletes will spend the majority of work during the workout.

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