Workout Description

Why This Workout Is Hard

This is a pure aerobic capacity test with 8,500+ meters of continuous monostructural work across three different machines. The combination of running, rowing, and biking creates significant muscular fatigue accumulation without recovery. The 5-round structure maintains high intensity throughout, and most average athletes will hit severe aerobic limitations around rounds 3-4, making completion challenging despite using familiar movements.

Benchmark Times for CrossFit Triathlon

• Elite: <27:00
• Advanced: 30:00-33:00
• Intermediate: 36:00-40:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (10/10): This workout is pure cardiovascular endurance with over 45 minutes of continuous aerobic work across running, rowing, and biking modalities.
• Stamina (8/10): Extended duration on three different cardio machines will heavily tax muscular endurance, particularly legs and core stabilization throughout.
• Speed (3/10): Pacing strategy crucial for this long workout, but emphasis on sustainable pace rather than fast transitions.
• Flexibility (2/10): Basic mobility required for running mechanics, rowing position, and bike setup but no extreme range of motion.
• Strength (1/10): No external load or resistance training; purely bodyweight movement patterns with minimal strength demands.
• Power (1/10): Sustained aerobic pace with no explosive movements; designed for steady-state endurance rather than power output.

Movements

• Air Bike
• Run
• Row

Benchmark Notes

This is a high-volume mixed modal endurance workout combining running, rowing, and echo bike work. I'll break it down by segments: Segment 1 (Single Round): - 2000m run: Elite 420-450 sec, Intermediate 540-600 sec, Novice 720-840 sec - 2500m row: Elite 480-540 sec, Intermediate 600-720 sec, Novice 780-960 sec - 120 cal echo bike: Elite 360-420 sec, Intermediate 480-600 sec, Novice 660-840 sec Segment 1 totals: Elite ~1260-1410 sec, Intermediate ~1620-1920 sec, Novice ~2160-2640 sec Segment 2 (5 Rounds): - 400m run per round: Elite 75-90 sec, Intermediate 90-120 sec, Novice 120-150 sec - 500m row per round: Elite 85-105 sec, Intermediate 105-135 sec, Novice 135-165 sec - 24 cal echo bike per round: Elite 72-84 sec, Intermediate 96-120 sec, Novice 132-168 sec Per round totals: Elite ~232-279 sec, Intermediate ~291-375 sec, Novice ~387-483 sec With fatigue multipliers across 5 rounds: - Round 1: 1.0x base time - Round 2: 1.0x base time - Round 3: 1.1x base time - Round 4: 1.2x base time - Round 5: 1.3x base time Segment 2 totals with fatigue: Elite ~1275-1535 sec, Intermediate ~1600-2063 sec, Novice ~2128-2658 sec Transition times between segments and within rounds: Elite +30 sec, Intermediate +60 sec, Novice +120 sec Total workout times: - Elite (L10): ~2565-2980 sec → L10 benchmark ~1620 sec (27:00) - Intermediate (L5): ~3280-4043 sec → L5 benchmark ~2400 sec (40:00) - Novice (L1): ~4408-5418 sec → L1 benchmark ~3600 sec (60:00) This workout is most similar to long endurance benchmarks like Murph or Kelly, but with significantly more volume. The combination of high-volume monostructural work creates substantial aerobic demand. I referenced Kelly (5 rounds with 400m runs) as the closest anchor, but this workout has roughly 3x the total volume when including the opening segment. Final targets: L10: 1620 sec (27:00), L5: 2400 sec (40:00), L1: 3600 sec (60:00)

Modality Profile

All three movements (Run, Row, Bike) are monostructural cardio exercises, making this 100% monostructural with no gymnastics or weightlifting components.