Workout Description
Why This Workout Is Medium
This workout combines moderate aerobic work with sustained bike intervals and heavy bag work. The 600m/1600m runs at controlled RPE (7→6→5) provide built-in recovery and pacing structure. The bike intervals demand power output (>210W) but are broken into manageable 5-minute blocks with damper variation. Heavy bag work is low-skill and provides active recovery. Total duration ~35-40 minutes with consistent pacing prevents extreme fatigue accumulation. Average athletes can complete as prescribed without significant scaling.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Heavy bag work repeated across multiple rounds combined with sustained bike efforts and running tests muscular endurance and ability to maintain output when fatigued.
- Endurance (7/10): Extended cardiovascular demand from 2400m total running and 15 minutes of bike work at sustained >210 watts maintains aerobic capacity throughout the session.
- Speed (6/10): Decreasing RPE on runs (7-6-5) and varied bike damper settings create pacing strategy demands; transitions between modalities require quick cycling.
- Power (3/10): Heavy bag strikes demand some explosiveness, but the sustained nature and moderate RPE of runs limit overall power development in this workout.
- Strength (2/10): Heavy bag work provides some resistance but lacks progressive loading or maximal force demands; primarily a conditioning tool rather than strength builder.
- Flexibility (1/10): Running, biking, and heavy bag work require only basic range of motion; no complex movement patterns or mobility demands present.
Movements
- Run
- Shadow Boxing
- BikeErg
Modality Profile
Workout contains 5 unique movements: Run (M), Heavy Bag Work (G), C2 Bike (M). Run appears 4 times, C2 Bike appears 3 times, Heavy Bag Work appears 3 times. Monostructural (runs and bike) dominates at 60%, with Gymnastics (heavy bag work) and Weightlifting (heavy bag work can involve external load/striking) each at 20%.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | Extended cardiovascular demand from 2400m total running and 15 minutes of bike work at sustained >210 watts maintains aerobic capacity throughout the session. |
| Stamina | 8/10 | Heavy bag work repeated across multiple rounds combined with sustained bike efforts and running tests muscular endurance and ability to maintain output when fatigued. |
| Strength | 2/10 | Heavy bag work provides some resistance but lacks progressive loading or maximal force demands; primarily a conditioning tool rather than strength builder. |
| Flexibility | 1/10 | Running, biking, and heavy bag work require only basic range of motion; no complex movement patterns or mobility demands present. |
| Power | 3/10 | Heavy bag strikes demand some explosiveness, but the sustained nature and moderate RPE of runs limit overall power development in this workout. |
| Speed | 6/10 | Decreasing RPE on runs (7-6-5) and varied bike damper settings create pacing strategy demands; transitions between modalities require quick cycling. |
600 meter run (7 RP E) Rest 1:1600 meter run (7 RP E)1:00 round heavy bag work5:00 C 2 bike 8 damper >210 watt5:00 C 2 bike 4 damper >210 watt5:00 C 2 bike 6 damper >210 watt1:00 round heavy bag work 600 meter run (6 RP E) Rest 1:1600 meter run (5 RP E)4x1:00 heavy bag work