Daily training
2026-10-29
General Warm-Up15 min
- 3:00 on any machine, 0:05 burst every 1:00
- 1:00 Parallel Forward Fold Hold
- 2:00 Single Dumbbell Suitcase Carry (1:00/side)
- 20 Forward Lunges w/ Overhead Reach (10/side)
- 20 Pogo Hops
- 20 High Knees
“Flywheel”32 min
On the 4:00 x 8 Rounds:
400 Meter Run
15/12 Calorie Row
Max Calorie Echo Bike in Remaining Time
Score: Total Bike Calories
Stimulus
- Overview: There is no rest built into this 32-minute cyclical threshold piece. When the clock hits the next 4-minute mark, you start running again.
- The run should take about 2:00, and the row about 1:00, leaving about 1:00 to accumulate bike calories each round.
- Intended Intensity: RPE 6-8
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 90-130 Calories (M), 70-100 Calories (W)
Strategy
- Aim to clear the run and row in roughly the same amount of time each round. This workout is 32 straight minutes of work, so approach it like you would a longer cardio workout, holding a steady effort from the start, trying to hold even paces and splits throughout.
- Target roughly the same effort for each cardio piece: run around your 10k effort (1:30-2:00 slower than your mile PR pace), row about 0:10-0:15 slower than your 2k pace, and bike at roughly 75-85% of your average wattage during a 10-minute watt test.
Substitutions
400 METER RUN
- 2:30 Time Cap
- 500/450m Row
- 400/360m Ski
- 25/20 Calorie Echo Bike
- 1,000/900m Bike Erg
- 2:00 Moderate Effort on Treadmill/Runner
- 32 Shuttle Runs (1 rep = 10m)
- 30 Burpees
15/12 CALORIE ROW
- 1:15 Time Cap
- 12/10 Calorie Ski
- 15/12 Calorie Bike Erg
- 12/10 Calorie Echo Bike
- 200m Run
- 1:00 Moderate Effort on Treadmill/Runner
- 16 Shuttle Runs (1 rep = 10m)
- 15 Burpees
ECHO BIKE
- Bike Erg
- Row
- Ski
- Run
- Treadmill/Runner
- 10-Meter Shuttle Runs
Movement prep
1:00 Bike
1:00 Row
1:00 Run
10 Single-Leg Calf Raises (Each)
10 A-Skips (Each)
10 Walking Lunges
10 Pogo Hops
1 Round to Prime:
200m Run
10 Calorie Row
5 Calorie Bike