For 40 min
1) Shuttle run
2) row
3) bike
4) rest

Set a single number of calories and complete that amount of work each minute - every minute.

Goal & Intensity
-Find a steady power output you can maintain for the full 40 minutes without major drop-offs.
-The aim is to hit the same calorie target every minute — not to sprint for a PR.
-Low-stress, long-duration aerobic work where your heart rate stays controlled but steadily elevated.
-Rotating movements keeps the breathing active without one machine overwhelming your legs or lungs.
RPE:6–7/10 throughout — you should be able to speak short sentences, but not hold a full conversation.
-If the first 10 minutes feel like RPE 8–9, you're going too hard.
Why this workout / intended effect:
Builds aerobic capacity, pacing skill, and your ability to produce repeatable power in long intervals.
It also develops your engine with minimal joint stress and suits all fitness levels.
Tip: Pick a calorie target that feels almost “too easy” in the first round — that’s usually the perfect pace for 40 minutes.