CARDIO EIGHT

15-30-15

cal bike - cal row - cal bike

Rest 2 min

x 4

15 - 30 - 15

cal row - cal bike - cal row

Rest 2 min

x 4

Kit needed:

Assault bike

Rower

Standards:

You want to push hard on the calories and rest up in the 2 minutes to try keep your pace consistent for all 8 rounds.

Tips:

This is REALLY long but it’s steady - it’s a good one for getting to grips with your stats and splits. And for testing your limits. Find your pace and get familiar with the kind of numbers you’re seeing on your screens, keep it consistent for the workout and try to improve them over time.

Scales:

This is tough and I would recommend scaling if you know your fitness levels are reasonably low.

Ideally scale by dropping the calories, but try to keep all 8 rounds.

Maybe try:

10-20-10

5-10-5