"Endure 2.0" [30-MIN]
Duration: 30:00
30:00 AMRAP:
3 Rounds:
800 Meter Run
50/40 Calorie Row
Directly Into…
Max Calorie Echo Bike in Remaining Time
Score: Total Bike Calories
AEROBIC ENDURANCE
STIMULUS
* This benchmark workout was structured differently in the past (8/19/2025), but it has since been changed to more effectively hit the intended stimulus that we're searching for.
** This is the 30-minute version of Endure. For the full 50-minute version, see the 1-hour, 2-hour, or COMP track.
- Overview: In this benchmark workout, we're testing how hard you can go after you *endure* a longer period of work. You'll complete all 3 rounds of running/rowing before transitioning to the bike, where you'll stay until the workout finishes at the 30-minute mark.
- Each run should take roughly 4 minutes, and each row about 3 minutes, putting you near the 21-minute mark after you complete your 3 rounds. This leaves roughly 9 minutes to accumulate as many calories on the bike as you can.
- Because this is a longer aerobic workout, your pace may land closer to an “RPE 5” pace, but your effort to maintain that will likely feel closer to an RPE 6-8.
- Intended Intensity: RPE 6-8
- Fitness Attribute Improved: Aerobic Endurance
- Target Score:
• ECHO BIKE: 75-170 Calories (M), 50-120 Calories (W)
• C2 BIKE ERG: 90-210 Calories (M), 70-150 Calories (W)
STRATEGY
- During Endure, you are going to have to balance working at a fast pace to buy more time on the bike with staying below threshold to have enough energy to be effective on the bike.
- Runs: Your run pace should be equivalent to an RPE 6-7, putting you 1:30-2:00 slower than your PR mile pace.
- Rows: Your rows should be the place you are “recovering” and getting your heart rate under control. Focus on long, consistent pulls and controlling your breath and posture.
- Bike: The bike will be more challenging than it normally is. You've endured a lot of work to get here. Start at a pace that you are confident you can hold, and every minute or so, assess if you can increase your output a little.
- Transitions: It is easy to waste time in transition. Just get moving, and take the first 50-100m or 5-10 calories to settle into your pace.
SUBSTITUTIONS
800M RUN
- 5:00 Time Cap
- 50/40 Calorie Ski
- 50/40 Calorie Echo Bike
- 60/48 Calorie Bike Erg
- 4:00 Moderate Effort on Treadmill/Runner
50/40 CALORIE ROW
- 4:00 Time Cap
- 40/32 Calorie Ski
- 40/32 Calorie Echo Bike
- 50/40 Calorie Bike Erg
ECHO BIKE
- Bike Erg
- Row
- Ski
- Run
- Treadmill/Runner
MOVEMENT PREP
On The Minute x 6:
Min 1: 100m Run + Calf Stretch Against Wall
Min 2: 10/8 Calorie Row + Hamstring Forward Fold Stretch
Min 3: 8/6 Calorie Bike + Quad Pull Stretch
*Perform Stretches With Remaining Time in the Minute
*Build in Intensity as Needed