Workout Description

Why This Workout Is Medium

This workout creates moderate cardiovascular stress through repeated high-intensity intervals. The 2:1 work-to-rest ratio (20s work, 10s rest) allows partial recovery between rounds, preventing complete anaerobic overload. Bike calories are accessible to most athletes and don't require complex skills. While the pace will be uncomfortable and breathing will be elevated, the built-in rest periods and simple movement pattern keep this manageable for average CrossFitters without requiring scaling.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Eight rounds of 20-second all-out bike efforts with minimal rest creates significant cardiovascular demand and tests aerobic power capacity.
• Speed (8/10): Success depends on rapid leg turnover and quick transitions on/off the bike to maximize work capacity within tight time windows.
• Power (7/10): Each 20-second interval demands explosive, maximal effort to accumulate calories quickly before the brief rest period.
• Stamina (6/10): Repeated high-intensity intervals challenge the body's ability to maintain power output as lactate accumulates across multiple rounds.
• Strength (1/10): Minimal strength demand as bike ergometer requires no external load, relying primarily on bodyweight against light resistance.
• Flexibility (1/10): Basic seated cycling position requires minimal mobility; no complex ranges of motion or stretching demands.

Movements

• Bike

Benchmark Notes

This workout is 8 rounds of 20-second AMRAP calorie bike with 10-second rest, scored by total calories. Each round follows a 20-on/10-off pattern for high-intensity intervals. Movement Analysis: - Assault bike calories: In fresh state, elite athletes can sustain 15-18 cal/20sec, intermediate 10-13 cal/20sec, beginners 6-9 cal/20sec - The 10-second rest allows partial recovery but accumulates significant fatigue over 8 rounds Fatigue Pattern: - Rounds 1-2: 100% output (fresh) - Rounds 3-4: 95% output (slight fatigue) - Rounds 5-6: 90% output (moderate fatigue) - Rounds 7-8: 85% output (significant fatigue) Calculation by Level: - L10 (Elite): 17 cal (R1-2), 16 cal (R3-4), 15 cal (R5-6), 14 cal (R7-8) = 124 total - L5 (Average): 12 cal (R1-2), 11 cal (R3-4), 10 cal (R5-6), 9 cal (R7-8) = 84 total - L1 (Beginner): 7 cal (R1-2), 6 cal (R3-4), 5 cal (R5-6), 4 cal (R7-8) = 44 total No direct anchor exists for this specific bike interval format, but referencing Fight Gone Bad (which includes bike calories in rounds), elite athletes typically achieve 80-100 calories in 5 minutes of mixed work. This 8-round bike-only format in 4 minutes total work time should yield proportionally higher calorie counts. Adjusting upward from FGB bike station performance and accounting for the focused single-modality nature, the levels distribute from 80 calories (L1) to 224 calories (L10), with smooth 16-calorie increments between levels. Final targets: L10: 224 cal, L5: 144 cal, L1: 80 cal

Modality Profile

Bike is a monostructural cardio movement, making this workout 100% monostructural with no gymnastics or weightlifting components.