5 Intervals

A1. AMRAP 4
1000m Bike
Air bike for calories in remaining time

A2. AMRAP 4
40/32 (cal) Air bike
SkiErg for calories in remaining time

A3. AMRAP 4
600m SkiErg
Shuttle runs, 7.62m+7.62m, in remaining time

– 3:00 active recovery (air bike, ski or jog) between intervals –

Flow. A1 – A2 – A3 – A2 – A1

Effort. Work at ~8–8.5/10. The buy-ins should be hard but controlled, fast enough to get your heart rate up, not so fast that you crawl through the AMRAP part. You should be able to produce similar output when coming back to A2 and A1 later in the session.

Feel. Breathing should build up quickly in the first minute of each interval then you want to hold on to your pace all the way through the interval. The 3:00 active recovery should lower heart rate enough to start the next piece composed, not in survival mode.

Adaptation. Builds aerobic capacity and repeatability across different cyclical patterns. Trains your ability to transition from one machine to another while maintaining pace and mechanics under fatigue.

Debrief. Take 2–3 minutes after the workout to reflect
– How was your output on the repeat of A2 and A1?
– Which modality caused the biggest drop in output?
– Did your pacing allow you to keep pushing through the interval after the buy-ins?
– How well did you manage your transitions? Were they fast and sharp or slow and sloppy?
– What change would let you move faster without losing repeatability next time?