OtherCardioBenchmark34:00
Recovery Day
Monostructural
Solo
Workout Details
Other
34:00
3 Rounds for Calories in 34 minutes:
2 minAir Bike
2 minRest
2 minRow
2 minRest
2 minSkiErg
2 minRest
Coaching Tips
Strategy
- 1Pace yourself in the 2-minute intervals. Aim for a consistent output rather than going all-out at the start.
- 2Use the rest periods effectively; focus on deep breathing to recover your heart rate.
- 3Monitor your form on the Air Bike and Rowing to maximize efficiency and minimize fatigue.
- 4Stay consistent with your strokes in the SkiErg—smooth and powerful pulls will help maintain your pace.
- 5Consider focusing on a slightly higher cadence on the bike and rower to build a rhythm.
Safety Considerations
Technical Focus
Ensure proper posture and breathing during high-intensity work to avoid injury.
Recommended Warm-Up
General Warm-Up:
- Air Bike - 2 min easy
Mobility Work:
- Hip Flexor Stretch - 1 min each side
- Thoracic Spine Rotation - 1 min
- Shoulder Stretch - 30 sec each side
Activation Drills:
2 rounds- Row (calories) - 1 min light pace
- SkiErg (calories) - 1 min light pace
Scaling Options
Intermediate
Reduce time on each erg to 1:30 minutes.
- 1
air bike
Reduce duration to 1:30 minutes
- 2
row
Reduce duration to 1:30 minutes
- 3
skierg
Reduce duration to 1:30 minutes
Scaled
Reduce time on each erg to 1 minute.
- 1
air bike
Reduce duration to 1 minute
- 2
row
Reduce duration to 1 minute
- 3
skierg
Reduce duration to 1 minute
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