Workout Description

Why This Workout Is Hard

This workout demands 35+ minutes of continuous aerobic work across three different modalities with no programmed rest. The 70-calorie bike opener creates significant leg fatigue that compounds through 2.1km of running and 2.1km of rowing. The repetitive impact of running bookending the row in each round creates cumulative stress. While individual elements are manageable, the sustained duration and modality switching without recovery makes this challenging for average athletes.

Benchmark Times for THE TRILOGY

• Elite: <21:00
• Advanced: 22:00-23:00
• Intermediate: 24:30-26:00
• Beginner: >34:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Three rounds of sustained cardio across multiple modalities creates massive aerobic demand with minimal rest between efforts.
• Stamina (8/10): High volume across bike, run, and row will test muscular endurance in legs and core throughout extended effort.
• Speed (6/10): Transitions between modalities and maintaining pace across different movement patterns requires efficient cycling and pacing strategy.
• Flexibility (3/10): Running requires hip mobility and rowing demands some thoracic extension, but overall mobility needs are moderate.
• Power (2/10): Some explosive hip drive on bike and row, but sustained pace takes priority over explosive output.
• Strength (1/10): No external load or strength movements; purely bodyweight and cardio machine work with minimal strength demands.

Movements

• Air Bike
• Run
• Row

Benchmark Notes

This workout consists of 3 rounds of: 70 cal bike, 700m run, 700m row, 700m run. I'll break this down movement by movement with fatigue considerations. Movement Analysis (Fresh State): - 70 cal bike: Elite 105-120 sec, Intermediate 150-180 sec, Recreational 210-240 sec - 700m run: Elite 135-150 sec, Intermediate 180-210 sec, Recreational 240-270 sec - 700m row: Elite 135-150 sec, Intermediate 165-195 sec, Recreational 210-240 sec - 700m run (repeat): Same as above but with accumulated fatigue Round 1 (Fresh): Elite ~405 sec, Intermediate ~555 sec, Recreational ~750 sec Round 2 (1.15x fatigue): Elite ~465 sec, Intermediate ~640 sec, Recreational ~860 sec Round 3 (1.3x fatigue): Elite ~525 sec, Intermediate ~720 sec, Recreational ~975 sec Transition times between movements: Elite 3-5 sec each, Intermediate 8-12 sec each, Recreational 15-20 sec each. Total transitions per round: 3 transitions. Total time estimates: - Elite (L10): 1395 + 45 sec transitions = ~1440 sec, but accounting for superior pacing: ~1260-1320 sec - Intermediate (L5): 1915 + 120 sec transitions = ~2035 sec, but with better pacing: ~1560 sec - Recreational (L1): 2585 + 180 sec transitions = ~2765 sec, but scaled to realistic capability: ~2040 sec This workout is most similar to Helen (3 rounds with running + other cardio elements). Helen benchmarks: L10 450-510 sec, L5 630-690 sec, L1 900-1080 sec. However, this workout has significantly more volume (2800m total running vs 1200m, plus bike/row), so I'm scaling up proportionally by approximately 2.5-3x the Helen times. Final targets: L10: 1260-1320 sec (21:00-22:00), L5: 1560 sec (26:00), L1: 2040 sec (34:00)

Modality Profile

All three movements (Bike, Run, Row) are monostructural cardio exercises, resulting in 100% monostructural modality