Workout Description

Why This Workout Is Medium

Low skill, no external loading, and simple monostructural movements make this accessible. The challenge is sustaining a strong aerobic pace for 15–25 minutes with minimal transitions. It demands steady pacing and cardiovascular endurance rather than strength or high skill. Advanced athletes can push threshold throughout; beginners can complete within a reasonable cap.

Benchmark Times for Outlier Triathlon

• Elite: <13:00
• Advanced: 14:00-15:00
• Intermediate: 16:00-17:00
• Beginner: >27:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Pure monostructural work with sustained output across row, run, and bike. The primary limiter is aerobic capacity and the ability to hold threshold pacing with minimal fade between segments.
• Stamina (6/10): Legs, hips, and posterior chain cycle continuously. Muscular endurance matters to maintain stroke mechanics, running form, and bike cadence without deteriorating late.
• Speed (6/10): Transitions should be quick and pacing brisk but sustainable. Speed shows up in efficient cadence and smart negative splitting rather than pure sprinting.
• Power (2/10): Some benefit from controlled surges (start/finish of each piece), but the workout rewards steady output more than explosive power.
• Flexibility (1/10): Only basic ranges are needed: hip hinge for rowing, natural running gait, and bike position. Mobility demands are minimal compared to weightlifting or gymnastics.
• Strength (1/10): No external loads and no maximal force requirements. Strength is not a limiter beyond basic postural integrity and drive per stroke/stride.

Scaling Options

Scale to: 1500/1200 m Row • 800 m Run • 2000/1800 m Bike • OR convert to calories/time if needed (60/50 cal row, 4:00 run, 90/75 cal bike) • OR swap missing modality with SkiErg/BikeErg equivalents

Scaling Explanation

These options preserve the time domain and aerobic stimulus while matching available equipment and the athlete’s current capacity.

Intended Stimulus

Steady cardio with a strong, sustainable pace. Open the row controlled, settle into efficient strokes, then push the run slightly faster than comfortable. Finish with an aggressive but repeatable cadence on the bike, aiming to negative split the workout. Keep transitions tight and focus on breathing and rhythm.

Coach Insight

Pace it like a threshold effort: smooth on the row, press the run, and empty the tank on the bike. Keep transitions under 10 seconds. One tip: Negative split each piece—start at 90–92% and build every 500 m or 200 m. Avoid rowing too hot early, sloppy running mechanics, and spinning out on the bike. Hold posture and breathe.

Benchmark Notes

Times represent total finish time from beginner to elite. If you’re around 21 minutes, you’re mid-pack (L3–L5). Sub-17 minutes reflects strong pacing and transitions. Sub-14 indicates elite conditioning and tight splits across all three monostructural segments.

Modality Profile

All three movements are monostructural cardio (row, run, bike), with no gymnastics or external loading. Time is split across the erg, running, and biking in sequence, making this a 100% monostructural conditioning piece.

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