Workout Description

Why This Workout Is Easy

This is a single-modality monostructural task with minimal complexity. 50 calories on the bike takes the average CrossFitter approximately 2-3 minutes at moderate intensity, or 3-4 minutes at sustainable pace. There's no skill requirement, no heavy loading, and no movement interference or fatigue accumulation from other elements. While it requires cardiovascular effort, the short duration and straightforward nature make this an accessible workout that virtually any CrossFit athlete can complete as prescribed without scaling.

Benchmark Times for Bike 50 Cal

• Elite: <2:00
• Advanced: 2:10-2:20
• Intermediate: 2:30-2:42
• Beginner: >4:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): A 50-calorie bike effort requires sustained cardiovascular output for approximately 2-4 minutes depending on intensity, creating moderate aerobic demand with elevated heart rate throughout.
• Speed (6/10): Fast cycling cadence and maintaining high RPM throughout is critical for minimizing time; athletes must balance sustainable pace with maximum speed output.
• Stamina (4/10): Continuous cycling motion taxes leg muscular endurance moderately, though the relatively short duration and single movement pattern limit overall stamina requirements compared to higher-volume workouts.
• Power (3/10): Some explosive leg drive can be utilized for faster cycling pace, but this is primarily steady-state work rather than repeated explosive efforts.
• Strength (1/10): Minimal strength demand as cycling is low-resistance cardiovascular work without significant load or maximal force production requirements.
• Flexibility (1/10): Basic hip and knee flexion required for cycling motion; no significant mobility demands beyond normal range of motion for seated pedaling.

Movements

• Air Bike

Scaling Options

Reduce to 35-40 calories for newer athletes or those with lower aerobic capacity. Substitute 1000m row (similar time domain) or 60/50 calorie ski erg. Can also modify to 40 calorie bike with 6-minute time cap to maintain intensity. For athletes with injuries preventing bike use, substitute 800m run or 1200m row.

Scaling Explanation

Scale if your aerobic capacity would push this workout beyond 8 minutes, as the intended stimulus shifts from threshold work to pure aerobic endurance. Athletes should be able to maintain conversational breathing throughout most of the effort. If you cannot sustain 60+ RPM consistently or have never done bike intervals, reduce volume. Priority is maintaining steady power output rather than completing Rx calories slowly. Target is 3-6 minutes of sustained work at moderate-high intensity.

Intended Stimulus

Moderate-duration aerobic threshold piece lasting 3-6 minutes for most athletes. Primary oxidative energy system focus with some glycolytic contribution as fatigue sets in. Tests sustained power output and mental resilience during monotonous work. Develops aerobic capacity and lactate clearance ability.

Coach Insight

Start at 80-85% effort for first 20 calories to establish rhythm and avoid early burnout. Focus on smooth, powerful leg drive with relaxed upper body - don't death-grip the handles. Maintain consistent RPM (70-85 range for most) rather than spiking and fading. Increase intensity to 90-95% at 35 calories when the finish line is in sight. Keep breathing controlled and rhythmic - exhale on the drive. Common mistake is starting too hot and dying in the middle third. Treat this like a 1500m run pace, not a 400m sprint.

Benchmark Notes

This is a simple monostructural sprint workout: 50 calories on the Assault Bike for time. **ANCHOR REFERENCE:** While there is no exact iconic benchmark for 50 cal bike, we can reference: - Jackie includes a 1000m row (roughly 60-80 calories equivalent) with L10 at 310-340 sec total, but that includes 50 thrusters and 30 pull-ups - Assault Bike calorie rates: Elite athletes can sustain 15-20 cal/min for short efforts, intermediate 10-15 cal/min, recreational 7-12 cal/min - For a pure 50 cal bike sprint with no other movements, we expect much faster pacing than mixed modality work **MOVEMENT BREAKDOWN:** 50 calories on Assault Bike is a pure aerobic power output test. Key factors: - Distance: 50 calories is a moderate sprint effort (2-4 minutes for most athletes) - Pacing: Athletes will go all-out from the start since there are no other movements - No transitions, no set breaks, no movement interference - Pure cardiovascular output with some muscular endurance in legs/arms **CALORIE RATE ESTIMATES BY LEVEL:** - L10 (Elite): 25+ cal/min → 50 cal in ~120 sec (2:00) - L9 (Top 10%): 23 cal/min → 50 cal in ~130 sec (2:10) - L8 (Top 20%): 21.5 cal/min → 50 cal in ~140 sec (2:20) - L7 (Top 30%): 20 cal/min → 50 cal in ~150 sec (2:30) - L6 (Top 40%): 18.5 cal/min → 50 cal in ~162 sec (2:42) - L5 (Median): 17 cal/min → 50 cal in ~175 sec (2:55) - L4 (Below avg): 15.8 cal/min → 50 cal in ~190 sec (3:10) - L3 (Novice): 14.3 cal/min → 50 cal in ~210 sec (3:30) - L2 (Beginner): 12.5 cal/min → 50 cal in ~240 sec (4:00) - L1 (Scaled): 10-11 cal/min → 50 cal in ~270+ sec (4:30+) **VALIDATION:** These estimates align with observed Assault Bike performance in CrossFit gyms: - Elite competitors regularly hit 20+ cal/min in short sprints - Intermediate athletes sustain 15-18 cal/min - Beginners struggle to maintain 12 cal/min under fatigue - The 2:00-4:00 range for 50 calories matches community observations **FINAL BENCHMARKS:** - L10: 120 sec (2:00) - Elite - L5: 175 sec (2:55) - Median - L1: 270+ sec (4:30+) - Beginner These times reflect pure bike sprint capacity without the complexity of mixed modality interference.

Modality Profile

Air Bike is a monostructural cardio movement (cyclical cardio). With only one movement type present, this is 100% Monostructural.