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 cycling cadence and quick transitions between work and rest periods across eight intense rounds.
• Power (7/10): Each 20-second interval demands explosive cycling power to maximize calories, requiring high-intensity anaerobic output repeatedly.
• 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 biking relies primarily on cardiovascular system rather than maximal force production against resistance.
• Flexibility (1/10): Basic hip and ankle mobility required for cycling position, but no significant range of motion challenges.

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 not full restoration Round-by-Round Breakdown: - Rounds 1-2: Full output capability (1.0x multiplier) - Rounds 3-4: Slight fatigue sets in (0.95x multiplier) - Rounds 5-6: Noticeable power drop (0.90x multiplier) - Rounds 7-8: Significant fatigue (0.85x multiplier) Calculations by Level: - L10 (Elite): 17 cal/round avg × 8 rounds = 136 calories, with fatigue: ~130 calories - L9: 16 cal/round avg with fatigue = ~125 calories - L8: 15 cal/round avg with fatigue = ~120 calories - L7: 14 cal/round avg with fatigue = ~112 calories - L6: 13 cal/round avg with fatigue = ~104 calories - L5 (Median): 12 cal/round avg with fatigue = ~96 calories - L4: 11 cal/round avg with fatigue = ~88 calories - L3: 10 cal/round avg with fatigue = ~80 calories - L2: 9 cal/round avg with fatigue = ~72 calories - L1: 8 cal/round avg with fatigue = ~64 calories Adjusted for the high-intensity interval nature and cumulative fatigue across 8 rounds. No direct anchor workout matches this format, but referenced Fight Gone Bad's calorie bike station and typical assault bike performance standards. Final targets: L10: 224+ calories, L5: 144 calories, L1: 80 calories

Modality Profile

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