This workout is all about pacing and maintaining intensity across 10 rounds. Every 3 minutes, you’ll complete a calorie target on both the rower and the Bike Erg, with any remaining time serving as your rest. The goal is to finish each round with enough time to recover before the next starts. Stay focused on consistent effort and avoid going out too fast—find a sustainable pace to carry you through all 10 rounds while keeping your output strong!

Score | Slowest Round.

Row | 1:10 or less.

Bike | 1:10 or less.

Lactate Threshold

Lactate threshold is the intensity at which the body starts to produce lactate faster than it can be cleared away. This is the point where fatigue starts to increase noticeably, but it’s not yet an all-out effort.

Pacing: Emphasize the importance of starting at a brisk, sustainable pace where athletes can still speak in short phrases. Encourage maintaining or slightly increasing this effort through the segments, avoiding the urge to “redline” or reach complete exhaustion.

Effort Level: Guide athletes to target a 7-8 out of 10 in effort—challenging yet manageable. Use subjective feelings and, if available, heart rate to stay within this zone.

ROW

15/12 Calorie Echo Bike
18/14 Calorie Bike Erg
15/12 Calorie Ski 
200m Run
1:15 Effort on Treadmill/Runner*
9 Shuttle Runs (1 rep = 25ft down & back)

‍

BIKE

15/12 Calorie Echo Bike
18/14 Calorie Row
15/12 Calorie Ski 
200m Run
1:15 Effort on Treadmill/Runner*
9 Shuttle Runs (1 rep = 25ft down & back)

Classes can be split into two groups, one to start on the row and the other to start on the bike erg.