EMOM 40 (0:30 work / 0:30 rest)

1) (cal) Row
2) (cal) SkiErg
3) (cal) Air/Echo bike
4) Rest

Pace. As you’re working for “only” 30-seconds, followed by equal rest, you can push those 30-seconds hard (but still where you can repeat the output).

Tip. Keep moving (walk) and breathing during the breaks to help you recover better (vs lying down)

Overview. A simple, long engine session rotating through all three machines. We’ll progress through variations of Mikko Triangle in this block, with a set 30s work / 30s rest each minute this time. These shorter 1:1 work/rest periods allow you to accumulate volume at harder paces on the machines.

The goal is HARD but not maximal effort, so that you can repeat (or stay close to) your paces for the full session.

Effort. Work at RPE 8-9/10. Practice pushing hard and recovering fast on each machine. Use the breaks to breathe and recover.

Feel. Expect heavy breathing that spikes, then recovers a bit with the rest each minute. If you feel a round is too easy, you need to push faster paces. This intensity “roller coaster” can feel very challenging and highlight the need to work on your recovery ability.

Adaptation. Improves aerobic and anaerobic endurance, efficiency in machine pacing, and recovery between hard efforts. Builds durability for long-format efforts.

Debrief. Take 2–3 minutes after the workout to reflect
– Were your paces consistent on each machine across rounds?
– Did you pace too aggressively early, or finish with energy left?
– Which machines felt most sustainable, and which ones were harder to keep?
– How did this interval structure feel compared to more sustained ones?
– At what point did the workout get hard?

Movement options. You can sub any machine for a different one