Workout Description

Why This Workout Is Very Hard

A 39-minute EMOM with fixed calorie targets across row, ski, and bike demands sustained aerobic output with limited recovery. The technical skill is low, but the long duration, minimal rest, and requirement to maintain one target on three different modalities creates significant metabolic stress and pacing complexity, pushing most athletes into high, uncomfortable zones when set appropriately.

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Nearly pure aerobic work. Sustained, steady output across three machines for 39 minutes challenges cardiac efficiency and breathing control while rewarding smooth, repeatable pacing.
• Stamina (7/10): Minute-by-minute repeatability taxes local muscular endurance in legs, lats, and posterior chain, especially on SkiErg and rowing pulls, with accumulating fatigue across 30+ working intervals.
• Speed (4/10): Moderate cadence with consistent minute splits. Transitions are minimal; the speed element is holding a steady, efficient turnover without redlining early.
• Power (3/10): Short bursts out of the gate are tempting, but success favors controlled pacing over peak wattage. Limited need for explosive efforts beyond initial acceleration.
• Strength (1/10): No heavy loading or maximal force production. Resistance is limited to erg drag and bike resistance, emphasizing capacity rather than absolute strength.
• Flexibility (1/10): Basic ranges of motion only: hip hinge, pull, and cyclical leg drive. No advanced mobility or positions required beyond comfortable machine setup.

Scaling Options

Scale to: Lower calories-per-minute target • Swap SkiErg for Row or Assault Bike if unavailable • Shorten to 24–30 minutes while keeping the same 3-on/1-off pattern

Scaling Explanation

These adjustments preserve the continuous aerobic stimulus and EMOM structure while matching available equipment and a sustainable pace for the full duration.

Intended Stimulus

Steady cardio with disciplined pacing. You should feel controlled but challenged, finishing each work minute with 10–20 seconds to spare at your chosen target. Breathing stays rhythmic, legs and lats fatigue gradually, and the rest minute helps reset without fully recovering. The goal is even splits and zero misses across all minutes.

Coach Insight

Pick a target you can finish in 40–50 seconds when fresh. Keep damper moderate, stroke rate smooth, and don’t sprint the first two rounds. Biggest tip: lock in one breathing pattern per machine and keep it. Treat rest as a reset—sit tall, shake out, and prepare the next start. Avoid ego targets, wild pacing, and sloppy transitions. Consistency beats hero minutes.

Benchmark Notes

Choose a single calories-per-minute goal you can hit on all three machines for the entire 39 minutes. Levels L1–L9 provide suggested targets from beginner to elite. If you miss, drop 1–2 calories and keep going. Completing all minutes at your chosen level means you paced and selected correctly.

Modality Profile

All work is monostructural: rowing, skiing, and biking. There are no gymnastics or external load elements. The entire session targets cardiovascular capacity and pacing across three different cyclical machines with very short, planned recovery.

Similar Workouts to Mikko’s Triangle

If you enjoy Mikko’s Triangle, you might also like these similar CrossFit WODs:

• Run Swim Run (2) (88% similar) - For time: Run 2,000 meters Swim 500 meters Run 2,000 meters Time cap: 40 minutes...
• Assault-Con (87% similar) - EMOM for 40 minutes Complete the following movements every 10 minutes on the minute for 4 Rounds: 50...
• Ski 5000m (87% similar) - For Time 5000 meter SkiErg...
• Ranch Loop (87% similar) - For Time 3 mile Run through varying terrain...
• Assault Pyramid (87% similar) - For Time 3-6-9-12-15-12-9-6-3 Reps each of: Clean-and-Jerks (135/95 lb) Burpees Knees-to-Elbows Calo...
• Run Swim Run (87% similar) - For Time 1.5 mile Run 500 meter Swim 1.5 mile Run Time Cap: 60 minutes...
• Hyrox Physical Fitness Test (86% similar) - For time: 1000m Run (outdoor or treadmill at 2% incline) 50 Burpee Broad Jumps (90 cm) 100 Stationar...
• 10K Run (86% similar) - For Time 10K Run...

These WODs similar to Mikko’s Triangle share comparable training demands, time domains, and movement patterns.