Workout Description

Why This Workout Is Hard

This 22-minute EMOM alternates 400m runs with C2 bike intervals (1000m, 800m, 600m) with minimal rest between movements. The combination of sustained aerobic demand, leg fatigue accumulation across 11 rounds, and the forced pace of EMOM format (no ability to recover if falling behind) creates significant challenge. Average athletes will experience compounding leg fatigue as bike intervals decrease, making later rounds difficult to maintain pace.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Extended EMOM format over 11 minutes with continuous bike and running intervals demands sustained cardiovascular output and aerobic capacity throughout the entire workout duration.
• Stamina (7/10): Repeated 400m runs and bike efforts accumulate significant muscular endurance demands, particularly in legs and cardiovascular system, requiring sustained effort across multiple rounds.
• Speed (6/10): EMOM structure with fixed intervals requires consistent pacing and quick transitions between bike and run segments to maximize work capacity within time windows.
• Power (3/10): Some explosive demand in running acceleration and bike sprints, but EMOM format emphasizes steady pacing over maximal power output.
• Flexibility (2/10): Basic range of motion required for running and seated cycling position; minimal mobility demands beyond standard athletic movement patterns.
• Strength (1/10): No resistance or load-based movements; purely bodyweight running and bike work with minimal strength demands beyond basic muscular engagement.

Movements

• Run
• BikeErg

Modality Profile

Workout consists entirely of monostructural cardio movements: C2 Bike (Concept2 Bike) and 400 meter runs, repeated across three EMOM blocks. No gymnastics or weightlifting movements present.