Workout Description

Why This Workout Is Medium

Low-skill, monostructural machines make this accessible, but the 34-minute duration and accumulating calories require steady output and aerobic control. Intervals encourage moderate intensity with built-in recovery, yet maintaining consistent pacing across nine 2-minute efforts is challenging for newer athletes. Overall, it’s approachable but demands sustained focus and aerobic capacity.

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Long, cyclical intervals with structured rest emphasize aerobic capacity, breathing control, and sustainable pacing over an extended time domain.
• Stamina (6/10): Repeated 2-minute bouts tax local muscular endurance in legs, back, and arms without reaching heavy fatigue due to planned rests.
• Speed (4/10): Moderate cadence and smooth transitions; sustained pacing is prioritized over sprint cycling or fast turnover.
• Power (2/10): Short accelerations at the start of each interval, but the intent is smooth, aerobic output rather than explosive efforts.
• Flexibility (1/10): Basic positions on the ergs require minimal mobility beyond comfortable hip, knee, and shoulder ranges.
• Strength (1/10): No external loading or maximal force demands; effort is purely machine-driven cardio output.

Scaling Options

Scale to: 90s work/90s rest intervals • 2 rounds instead of 3 • Substitute available modalities (e.g., light jog or single-under jump rope for Row/Ski)

Scaling Explanation

These options reduce total volume and intensity while preserving the aerobic, interval-based structure and steady recovery intent.

Intended Stimulus

Steady cardio with nasal or relaxed mouth breathing, RPE 5–6/10. You should finish feeling refreshed, not wrecked. Hold a repeatable pace each 2-minute effort, aiming to match or slightly beat prior round splits. Smooth strokes, relaxed grip, and even cadence across all machines are the priority.

Coach Insight

Pace so your first and last 2-minute intervals are within a few calories. Use the first 30 seconds to settle into your rhythm, then hold steady. Most important: Breathe. If you can’t speak in short sentences, back off slightly. Avoid sprinting the first minute, death-gripping handles, or spiking the damper. Smooth power, consistent cadence, and soft shoulders win.

Benchmark Notes

These levels reflect total calories over nine 2-minute work intervals (three on each machine). Beginners average about 10 cals per interval; advanced athletes hold 25–33+ cals per interval depending on the machine. Aim for consistent splits across rounds rather than a big drop-off late.

Modality Profile

All work is monostructural on cardio machines (bike, row, ski). There is no gymnastics or external loading. Across 18 minutes of work and 16 minutes of rest, the training stimulus is entirely aerobic, focusing on steady-state output and controlled breathing on ergs.

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