AMRAP 8

800m Run
60/45 (cal) Air bike
SkiErg for calories in the remaining time

– Rest 2:30 between intervals –

AMRAP 8
800m Run
60/45 (cal) SkiErg
Air bike for calories in the remaining time

– Rest 2:30 between intervals –

Overview. A long aerobic conditioning piece alternating the order of bike and ski after each run. Each 8-minute interval mixes steady pacing with controlled effort across machines, testing your ability to hold strong outputs under incomplete recovery. The goal is consistent distances and smooth transitions across all four intervals.
Effort. Work at around 8/10 RPE. Push for steady, high-end aerobic output — hard breathing but sustainable. Each interval should finish feeling tough, not frantic. The 2:30 rest is just enough to reset before starting again at pace.
Feel. Each interval builds quickly; you’ll feel the legs heavy from the run and bike, and the upper body on the ski. The first few minutes feel smooth, but fatigue adds up fast across rounds. Expect breathing to stay high the whole time, so find a rhythm early and hold it.
Adaptation. Build aerobic capacity and endurance. Develop pacing control and durability for longer, mixed-machine efforts.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your distances consistent across all four intervals?
– Which pairing (bike or ski first) felt harder to sustain, and why?
– Did you pace the early rounds well enough to hold output late?
– Name three (3) things that went well and one (1) thing you would improve on
Movement options. You can change any machine as needed if you don’t have something