What is a good time for Redline?

Good times for Redline depend on your fitness level: Elite athletes finish under 15:00, advanced athletes target 15:00-11:00, intermediate athletes aim for 11:00-9:00, and beginners should focus on proper form over 9:00.

What is considered a good Redline time?

A good Redline time for most CrossFit athletes is between 11:00-9:00 (intermediate level). Elite times are under 15:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do Redline?

Your Redline pace should match your fitness level. Beginners should aim to finish around 9:00 with good form, while advanced athletes can target 15:00-11:00. Always prioritize proper movement over speed.

How do I scale Redline?

Redline can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Redline work?

Redline is a full-body workout that develops multiple fitness domains.

Workout Description

For time: 15-10-5 reps of: Front Squats (95/65 lb) Calorie Bike Rest 90 seconds after each set.

Why This Workout Is Medium

Simple couplet with low skill and light-moderate loading promotes fast cycling and high heart rate. Volume is modest (30 front squats, 30 calories total), but the intention is to sprint each set and absorb the forced rest. The bike’s metabolic punch and front-rack demand elevate intensity without requiring advanced skills or heavy strength.

Benchmark Times for Redline

Elite: <5:00
Advanced: 6:00-7:00
Intermediate: 8:00-9:00
Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

Speed (8/10): Fast transitions and high cadence on both movements are key. Unbroken squats and a sharp bike RPM drive the time; rest periods enforce repeatable speed each round.
Power (6/10): Quick barbell cycling and aggressive bike efforts reward explosive leg drive. Each interval is a controlled sprint where fast force production improves scores.
Endurance (5/10): Short, high-output intervals tax the aerobic system but the forced rest moderates continuous demand. Expect breathing to spike quickly each work set and recover partially during the 90-second breaks.
Stamina (5/10): Front squats are light and intended unbroken, challenging local muscular endurance in legs and midline without high total volume. Repeated efforts reinforce sustained output under fatigue.
Strength (3/10): Load is light relative to most athletes’ maxes, so absolute strength isn’t the limiter. The front rack demands stability and posture more than maximal force production.
Flexibility (2/10): Requires sufficient wrist, shoulder, hip, and ankle mobility to maintain a solid front rack and squat depth. Demands are real but well within standard CrossFit movement ranges.

Scaling Options

Scale to: 65/45 lb front squat (unbroken) • 12-8-4 calorie bike (or 15-10-5 on rower/ski) • Goblet squat 35/26 lb + bike 10-7-5 cals

Scaling Explanation

These options preserve unbroken squats and fast intervals while adjusting load and bike demand so athletes maintain the intended sprint stimulus and finish inside the target time window.

Intended Stimulus

Fast and intense. Each working set should feel like a controlled sprint with unbroken squats and a hard but sustainable bike push. You should finish the 15s breathing heavy, recover just enough in 90 seconds, then repeat with the 10s and 5s. Legs will burn, heart rate will spike, and barbell speed should remain crisp.

Coach Insight

Pace: Open at about 85–90% on the first set, then try to match or slightly negative split the next two. One tip: Keep the squats unbroken. Rack once, breathe once, then go—no pauses at the top. Avoid: Redlining the first bike so hard you crawl on the 10s. Smooth transitions, elbows high, heels down.

Benchmark Notes

Times include the two 90-second rests. If you’re near L9, you’ll sprint unbroken and push the bike hard, finishing close to 5–6 minutes. Mid-field athletes land around 8–9 minutes. Newer athletes should aim to keep squats unbroken and steady bike pacing to finish under the 12–15 minute window.

Modality Profile

Half the workout is monostructural biking and half is barbell front squats. In practice, most athletes spend slightly more time on the bike than under the bar, so the breakdown leans monostructural with a substantial weightlifting component and no gymnastics.

Similar Workouts to Redline

If you enjoy Redline, you might also like these similar CrossFit WODs:

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These WODs similar to Redline share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	5/10	Short, high-output intervals tax the aerobic system but the forced rest moderates continuous demand. Expect breathing to spike quickly each work set and recover partially during the 90-second breaks.
Stamina	5/10	Front squats are light and intended unbroken, challenging local muscular endurance in legs and midline without high total volume. Repeated efforts reinforce sustained output under fatigue.
Strength	3/10	Load is light relative to most athletes’ maxes, so absolute strength isn’t the limiter. The front rack demands stability and posture more than maximal force production.
Flexibility	2/10	Requires sufficient wrist, shoulder, hip, and ankle mobility to maintain a solid front rack and squat depth. Demands are real but well within standard CrossFit movement ranges.
Power	6/10	Quick barbell cycling and aggressive bike efforts reward explosive leg drive. Each interval is a controlled sprint where fast force production improves scores.
Speed	8/10	Fast transitions and high cadence on both movements are key. Unbroken squats and a sharp bike RPM drive the time; rest periods enforce repeatable speed each round.