Workout Description

Why This Workout Is Easy

This is a simple partner workout with only 100 bike calories total (50 each). Partners can alternate every 10-15 calories, providing built-in recovery. The bike is low-skill and joint-friendly. With natural work-to-rest ratios from partner switching, this becomes a moderate aerobic effort lasting 8-12 minutes total. No technical movements, reasonable volume, and recovery built into the format make this very manageable for average CrossFitters.

Benchmark Times for WOD B

• Elite: <4:00
• Advanced: 4:10-4:25
• Intermediate: 4:45-5:10
• Beginner: >8:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): 100 bike calories with a partner demands significant cardiovascular capacity and aerobic power to maintain high output throughout the workout.
• Stamina (7/10): Sustained leg muscular endurance is required to maintain bike output, though partner format allows brief recovery periods during transitions.
• Speed (6/10): Partner transitions and maintaining high bike pace are crucial for minimizing time, requiring efficient movement between athletes.
• Power (3/10): Some explosive leg drive needed for efficient bike calories, but not the primary limiting factor in this endurance-focused workout.
• Flexibility (2/10): Basic hip and ankle mobility needed for proper bike positioning, but no extreme range of motion requirements.
• Strength (1/10): Minimal strength demand as biking relies primarily on cardiovascular fitness rather than maximal force production against resistance.

Movements

• Air Bike

Benchmark Notes

This is a partner workout with 100 bike calories for time. Since it's a partner workout, athletes can split the work however they choose - common strategies include alternating every 10-20 calories or one partner doing 60 and the other 40. For calculation purposes, I'll assume roughly equal splitting with transitions. Single athlete bike calorie benchmarks: 10 calories takes 12-20 seconds for elite athletes, 20-30 seconds for intermediate, and 35-50 seconds for beginners. For 50 calories per person (assuming equal split): Elite athletes: 50 calories in 60-75 seconds, Intermediate: 50 calories in 125-150 seconds, Beginners: 50 calories in 175-250 seconds. Partner transitions and coordination add time: Elite teams lose 5-10 seconds total in transitions, Intermediate teams lose 15-25 seconds, Recreational teams lose 30-45 seconds. Total time estimates: L10 (Elite): 240-250 seconds (4:00-4:10), L5 (Intermediate): 310 seconds (5:10), L1 (Beginner): 480 seconds (8:00). The workout is pure monostructural cardio with minimal technical skill required, so the spread between levels is moderate. Partner coordination is the main variable affecting performance beyond individual bike capacity.

Modality Profile

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