What is a good time for Cardio Complex?

Good times for Cardio Complex depend on your fitness level: Elite athletes finish under 36:01, advanced athletes target 36:01-32:01, intermediate athletes aim for 32:01-27:31, and beginners should focus on proper form over 27:31.

What is considered a good Cardio Complex time?

A good Cardio Complex time for most CrossFit athletes is between 32:01-27:31 (intermediate level). Elite times are under 36:01, but focus on consistent movement and proper form rather than just speed.

How fast should I do Cardio Complex?

Your Cardio Complex pace should match your fitness level. Beginners should aim to finish around 27:31 with good form, while advanced athletes can target 36:01-32:01. Always prioritize proper movement over speed.

How do I scale Cardio Complex?

Cardio Complex can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Cardio Complex work?

Cardio Complex is a full-body workout that develops multiple fitness domains.

Cardio Complex WOD - Scaling & Strategy | CrossFit Benchmark | PRZilla

Workout Description

For Time Round 1: 1000m Row, 1 mile Bike, 200 SU Round 2: 750m Row, 0.8 mile Bike, 150 SU Round 3: 500m Row, 0.6 mile Bike, 100 SU Round 4: 250m Row, 0.4 mile Bike, 50 SU

Why This Workout Is Medium

A descending distance workout combining rowing, biking, and single-unders. Tests cardiovascular endurance and pacing.

Training Focus

This workout develops the following fitness attributes:

Endurance (9/10): A descending distance workout combining rowing, biking, and single-unders is a pure test of cardiovascular endurance and pacing strategy.

Stamina (6/10): Muscular stamina in the legs (rowing, biking) and calves/shoulders (single-unders) is challenged over a sustained period.

Speed (5/10): Maintaining an efficient stroke/pedal rate and jump rope rhythm is key. Pacing across the descending distances is crucial.

Power (3/10): Initial efforts on each machine can be power-focused, but sustained aerobic output is the primary demand.

Flexibility (2/10): Basic range of motion for rowing, biking, and jumping mechanics.

Strength (1/10): Minimal requirement for maximal strength; primarily an endurance event focused on cardiovascular output.

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These WODs similar to Cardio Complex share comparable training demands, time domains, and movement patterns.

Attribute	Score	Explanation
Endurance	9/10	A descending distance workout combining rowing, biking, and single-unders is a pure test of cardiovascular endurance and pacing strategy.
Stamina	6/10	Muscular stamina in the legs (rowing, biking) and calves/shoulders (single-unders) is challenged over a sustained period.
Strength	1/10	Minimal requirement for maximal strength; primarily an endurance event focused on cardiovascular output.
Flexibility	2/10	Basic range of motion for rowing, biking, and jumping mechanics.
Power	3/10	Initial efforts on each machine can be power-focused, but sustained aerobic output is the primary demand.
Speed	5/10	Maintaining an efficient stroke/pedal rate and jump rope rhythm is key. Pacing across the descending distances is crucial.

Attribute

Score

Explanation

Endurance

9/10

A descending distance workout combining rowing, biking, and single-unders is a pure test of cardiovascular endurance and pacing strategy.

Stamina

6/10

Muscular stamina in the legs (rowing, biking) and calves/shoulders (single-unders) is challenged over a sustained period.

Strength

1/10

Minimal requirement for maximal strength; primarily an endurance event focused on cardiovascular output.

Flexibility

2/10

Basic range of motion for rowing, biking, and jumping mechanics.

Power

3/10

Initial efforts on each machine can be power-focused, but sustained aerobic output is the primary demand.

Speed

5/10

Maintaining an efficient stroke/pedal rate and jump rope rhythm is key. Pacing across the descending distances is crucial.

For Time Round 1: 1000m Row, 1 mile Bike, 200 SU Round 2: 750m Row, 0.8 mile Bike, 150 SU Round 3: 500m Row, 0.6 mile Bike, 100 SU Round 4: 250m Row, 0.4 mile Bike, 50 SU

211 ♡ on Wodwell

Difficulty:

Medium

Modality:

Time Distribution:

21:16Elite

28:46Target

36:01Time Cap

Your Scores:

PRzilla

Workout Description

Why This Workout Is Medium

Benchmark Times for Cardio Complex

Training Focus

Modality Profile

Similar Workouts to Cardio Complex

Training Profile

Cardio Complex

Training Profile

Performance Levels

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