4 Intervals

A1. AMRAP 10
1000m Row
400m Run
BikeErg for calories in the remaining time

A2. AMRAP 10
2000m BikeErg
500m Row
Run for distance in the remaining time

– 4:00 active recovery (bike, row, jog/walk) between intervals –

Flow. A1 – A2 – A1 – A2

Overview. Long aerobic intervals with a fixed buy-in followed by open accumulation. The first half of each interval establishes the pace; the second half tests whether you controlled it well enough to keep working. The focus is sustainable output across all four intervals, not a big first effort.

Effort. Work at ~8/10. The 1000/2000m + 400/500m segments should feel strong but controlled. If you’re out of breath and not in control when you get to the open portion, you started too hard. You should be able to match or stay close to your first A1 and A2 totals when they reappear. Think 10km run effort, not a 3km.

Feel. Breathing builds progressively rather than spiking early. The final minutes on the open modality should feel like steady effort, not a desperate push. Overall you should feel like in control of your pace, not be in survival mode.

Adaptation. Builds threshold capacity and pacing control across mixed cyclical patterns. Trains the ability to hold strong output, transition smoothly between machines and running, and finish with quality work at the end of a prolonged effort.

Debrief. Take 2–3 minutes after the workout to reflect
– Were your second A1 and A2 close to the first in total output?
– Did the opening segments set you up to accumulate meaningful work at the end?
– How was your pacing overall? Sustainable? Repeatable? Or did you start too fast?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Row/BikeErg → Ski/Air bike for same distance
Run/Row → 500m SkiErg, 35/28 (cal) Air bike