3 x EMOM 9

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

– Rest 3:00 between EMOMs –

• We’ll do the full Mikko triangle next week, test out your target calories today (if you can keep them on these EMOMs, you should be able to keep them for the full triangle.

Cool Down
A) 5:00 easy jog/walk/BikeErg

SESSION NOTES
Overview. This is a target-setting session for next week’s full Mikko Triangle. The aim is to find a calorie number you can hit every minute across the machines. Start with a target that feels sustainable, then use the second and third sets to confirm whether it is realistic.

Effort. Work around RPE 7.5-8.5/10. You should be working hard, but not merely survive the intervals. Aim to hit the target with roughly 10-seconds left in the minute, giving yourself enough time to transition and start the next machine properly. If RPE keeps rising to 9+ with the same calories, the target might be just a bit too high.

Feel. The first EMOM should feel controlled but not easy. By the second, you should have a clear sense of whether the target is sustainable. The third should be challenging, but the calories and time-to-finish should still look similar to the first set.

Adaptation. Improves aerobic endurance, efficiency in machine pacing, and recovery between submaximal bouts. This session helps establish a realistic calorie target you can sustain for the longer Mikko Triangle next week.

Debrief. Take 2–3 minutes after the workout to reflect
– What calorie target did you hold on each machine?
– How much time was left in the minute when you hit the target?
– Which machine became hardest to maintain as the sets progressed?
– Did RPE stay relatively stable, or climb with the same output?
– Based on today, what calorie targets would you use for the full Mikko Triangle?

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