7 x every 3 min

10/14 cal bike
7 burpee
rest remaining time
- slowest round is your score
RPE 8

Goal & Intensity
-Develop anaerobic capacity and the ability to repeat hard efforts with short recovery.
-Train pacing and fast recovery between intervals.
-Remaining time each round is your recovery window.
-RPE 8, hard but sustainable across all 7 rounds.
Your pace should stay consistent, not fade.
Coach’s Tip:
Pick a bike pace you can repeat every round.
If round one feels easy, you’re pacing correctly.