Workouts
Experimental

Daily training

2026-07-30

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General Warm-Up15 min
  • 3:00 on any machine, 0:05 burst every 1:00
  • 2:00 Single-Leg Bent Knee Hold (1:00/side)
  • 20 Single KB Front Rack Split Squats (10/side)
  • 1:00 Bear Walks (0:30 forward, 0:30 backward)
  • 10 Tuck Jumps
"Tradewind"35 min

For Time:
80/60 Calorie Echo Bike
800 Meter Run

  • Rest 3:00 -

800 Meter Run
150 Double Unders

  • Rest 3:00 -

150 Double Unders
80/60 Calorie Echo Bike

Time Cap: 35 Minutes

Score: Total Time (Including Rest)

AEROBIC POWER [LACTATE THRESHOLD]

Stimulus
  • Overview: These couplets are intended to be fast-paced and challenging. Push each one, knowing you have rest in between.
  • The bike calories should each take 5:00-7:00 to complete, the runs around 4:00, and the double unders no more than 3:00. Choose calories/distances/reps accordingly.
  • Intended Intensity: RPE 6-8
  • Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
  • Target Score: 27-32 Minutes

* If time-capped, add 1s to your score for every incomplete rep.

Strategy
  • Hit each couplet at a hard but repeatable effort. Pace each station so that the second effort matches the first.
  • Echo Bike: Keep a steady leg drive, but utilize the arms plenty to keep the legs from fatiguing before the run. Build in intensity of the closing bike, pushing the final 20 calories.
  • Run: Run at a pace that is similar to your 5k PR pace. Aim to keep the second 800m within 0:15 of the first.
  • Double Unders: Stay streamlined (tall, upright chest, knees slightly bent), and keep your arms relaxed. Keep the rope close to the body and jump from the ankles.
Substitutions

80/60 CALORIE ECHO BIKE

  • 100/80 Calorie Bike Erg
  • 100/80 Calorie Row
  • 80/60 Calorie Ski

800 METER RUN

  • 1,000/900m Row
  • 800/720m Ski
  • 4:00 Effort on Treadmill/Runner
  • 64 Shuttle Runs (1 rep = 10m)

DOUBLE UNDERS

  • Reduce Reps
  • Single Unders
  • Plate Hops
  • Lateral Skater Hops
  • 30 Burpees
  • 2:30 Effort on Any Machine
Movement prep

2:00 Easy Bike
20 High Knees
20 Single Unders
20 Double Unders
400m Run

At Workout Pace:
8 Calorie Bike
200m Run
30 Double Unders