2026-05-07

* 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)

• 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.

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

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