Gear up for a progressive endurance challenge: start with a quick round of biking, running, and rowing, and then increase your distances in each of the following rounds. Each effort is followed by a rest period that should be equal to the time you spent working, helping you recover and prepare for the next set. Manage your pace to maintain intensity throughout the workout, especially as the distances grow. With a 40-minute cap, use your rest wisely to stay sharp and finish strong!

Score | Time to complete, add 1s for every rep not complete.

Bike | Around 1:00 - 2:00 4:00.  

Run | Around 1:00 - 2:00 4:00.  

Row | Around 1:00 - 2:00 4:00. 

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.

ALL MOVEMENTS

Reduce distance
12/10 - 25/20 - 50/40 Calories Echo/Assault Bike
12/10 - 25/20 - 50/40 Calories Ski Erg
8 - 16 -32 Shuttle Runs

You can have athletes start on different pieces, if you are short on machines.  For example: group 1 starts on row, group 2 runs, and group three bikes.