20-19-18-…-1. for time

(cal) Row
(cal) SkiErg
(cal) Air bike

Time cap. 45:00

Flow. 20 (cal) of each machine – 19 (cal) of each machine – etc. until you run out of time or finish 1 (cal) of each machine
Option. You can start at lower calories (e.g. 18) if needed to finish within the time cap. This is an opportunity to make an estimate of your capacity and see how it holds up.

Overview. A simple, long engine session rotating through all three machines. This week we’re doing a descending pyramid of calories through the machines. There’s no rest between the rounds so you need to adjust your pace accordingly (compared to last week).
The goal is not max effort, but steady work you can sustain across the full session.
Effort. Work at RPE 7-8/10. Practice holding an even output on each machine and using the short transitions as opportunities to catch your breath (just a little).
Feel. Expect heavy breathing that stays constant, not spiking. Legs will feel a steady burn from the bike, while the row and ski bring upper-body fatigue. The session should feel like one long grind where you can still keep a good rhythm on the machines.
Adaptation. Improves aerobic endurance, efficiency in machine pacing, and recovery between submaximal bouts. 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?
– At what point did the workout get hard?
Movement options. You can sub any machine for a different one