Workout Description

Why This Workout Is Medium

This workout combines short, intense anaerobic efforts with adequate recovery. The 20-second work periods create high power output demands through shuttle sprints and max calorie bike, but the 70-second rest allows near-complete recovery between rounds. While each interval is challenging, the generous rest-to-work ratio (3.5:1) prevents significant fatigue accumulation across 10 rounds, making it manageable for average CrossFitters despite the high intensity bursts.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Shuttle sprints are pure explosive power efforts, and maximizing bike calories in short timeframes requires high power output.
• Endurance (8/10): Ten rounds of high-intensity intervals with short rest periods creates significant cardiovascular demand and tests aerobic power recovery between efforts.
• Speed (8/10): Fast transitions between sprints and bike, plus the need to cycle quickly through movements within tight time caps.
• Stamina (6/10): Repeated shuttle sprints and bike efforts over multiple rounds will challenge muscular endurance, particularly in the legs and cardiovascular system.
• Flexibility (2/10): Basic mobility needed for sprinting mechanics and bike positioning, but no extreme range of motion demands throughout the workout.
• Strength (1/10): Minimal strength demand as movements are bodyweight sprints and bike work with no external load or resistance requirements.

Movements

• Shuttle Sprint
• Bike

Benchmark Notes

This workout is scored by total calories accumulated across 10 rounds of bike intervals. Each round has a 20-second work period followed by 70 seconds of rest. The shuttle sprints are performed during the rest period and don't contribute to the score. Movement Analysis: - Assault bike calories in 20-second intervals - Fresh state: Elite athletes can generate 1.8-2.2 cal/sec, intermediate 1.2-1.6 cal/sec, beginners 0.8-1.2 cal/sec - 20-second intervals allow near-maximal effort with adequate recovery Round-by-Round Breakdown: With 70 seconds of rest between efforts, fatigue accumulation is minimal. The shuttle sprints during rest will cause some leg fatigue but shouldn't significantly impact bike power output. Rounds 1-3: Full power output maintained Rounds 4-6: Slight decline (5-10%) due to shuttle sprint fatigue Rounds 7-10: Moderate decline (10-15%) as cumulative fatigue sets in Calorie Calculations: - L10 (Elite): 22 cal/round × 10 rounds = 220 base, accounting for fatigue pattern = ~420 total calories - L5 (Average): 15 cal/round × 10 rounds = 150 base, with fatigue = ~300 total calories - L1 (Beginner): 9 cal/round × 10 rounds = 90 base, with fatigue = ~180 total calories The 70-second rest periods are sufficient for near-complete recovery between bike efforts, making this primarily a power output test rather than a conditioning challenge. The shuttle sprints add a neuromuscular fatigue component but don't dramatically alter the bike performance. Final targets: L10: ~420 calories, L5: ~300 calories, L1: ~180 calories

Modality Profile

Both Shuttle Sprint and Bike are monostructural cardio movements, resulting in 100% monostructural modality