4 Intervals, alt A1/A2

A1. For time
400m Run
20/15 (cal) Row
1200m BikeErg

A2. For time
400m Run
20/15 (cal) BikeErg
600m Row

– Rest 3:00 between intervals –

Overview. Aerobic capacity intervals. Each interval starts with a run to raise heart rate before hitting the machines. Aim for fast but repeatable pace on the intervals.

Effort. Work at 8/10. Strong but repeatable pace. If you’re completely out of breath and not in control, you’re going too hard. You should be able to match or stay close to your first A1 and A2 intervals on the repeat. Think 3-5km effort.

Feel. Breathing and HR will go up from the start with the run, then stay there. Overall you should feel like you are moving at a solid pace but still staying composed.

Adaptation. Builds high-end aerobic capacity and durability across cyclical efforts. Trains the ability to transition between modalities while maintaining consistent output and efficient mechanics.

Part B. This is purely easy aerobic volume for the legs. Ride at RPE ~4/10 and keeping the cadence smooth at 80–90 rpm. Use a low damper (1–3) and aim for a stable heart rate with minimal drift. If your legs start to feel pumped, back off the pace.

Debrief. Take 2–3 minutes after the workout to reflect
– Were your second exposures of A1 and A2 close to the first?
– Did the opening run affect pacing on the machines?
– Which modality was hardest to keep steady?
– How stable did the heart rate stay during the optional bike work?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Machines → You can replace any machine for same duration