Aerobic Workouts

Below you can find examples of aerobic workouts, that you can cherry pick for a bit of variety in your training and provide inspiration top keep your training interesting.

#	Workout Name	Type	Time	Equipment	Instructions	RPE
1	30-Min Ski Steady	Steady State	30 min	Ski Erg	Maintain consistent pace; nasal breathing if possible	6
2	Easy Ride	Steady State	40 min	Bike Erg	Zone 2 effort; relaxed cadence	6
3	Run & Flow	Steady State	35 min	Treadmill	Slight incline (1%) run/jog at steady pace	6–7
4	Row Rhythm	Steady State	30 min	Rower	Smooth technique, focus on stroke consistency	6
5	Assault Enduro	Steady State	25 min	Assault Bike	Moderate pace throughout; stand/sit mix optional	6–7
6	Ski 10x1	Intervals	10 Rounds: 1 min on / 1 min off	Ski Erg	Keep each round consistent or slightly faster	8–9 / 3
7	Rower Pyramids	Intervals	1-2-3-4-3-2-1 min (equal rest)	Rower	Increase pace up the pyramid; control on the way down	7–9
8	Assault Fartlek	Intervals	20s sprint / 40s easy × 15	Assault Bike	Powerful bursts, light recovery pace	9 / 4
9	Tempo Run Intervals	Intervals	4 Rounds: 5 min hard / 2 min easy	Treadmill	Set 85–90% pace during hard sets	8 / 5
10	Bike Erg Split	Intervals	5 Rounds: 3 min on / 1.5 min rest	Bike Erg	Keep RPM or watts consistent	8–9
11	The Tri Burner	Mixed Machines	30 min (10 min per machine)	Row → Ski → Treadmill	Aerobic flow state between modalities	6–7
12	Machine Mash	Mixed Machines	4 Rounds: 3 min each + 2 min rest	Assault → Ski → Bike Erg	Cycle through with sustainable effort	7–8
13	Ski & Row Relay	Mixed Machines	AMRAP 30: 500m Ski → 500m Row → 250m each	Ski Erg + Rower	Smooth, steady pace with quality transitions	6–7
14	Ladder Grind	Mixed Machines	2 Rounds: 1k Bike → 800m Row → 600m Run → etc.	All 5 Machines	Increase effort each round, short rests if needed	7–8
15	Long Haul	Mixed Machines	45 min (5 min per machine, repeat)	Bike → Row → Ski → Assault → Run	Build aerobic volume over time	6
16	The Hour	Threshold Builder	60 min (alternate every 10 min)	Bike Erg + Treadmill	Keep pace consistent, avoid peaks and crashes	7
17	5x5 Cruise	Threshold Builder	5 Rounds: 5 min on / 1 min rest	Any Machine	Sustainable threshold pace	8
18	Assault + Ski Superset	Threshold Builder	5 Rounds: 30s Assault + 30s Ski + 2 min easy	Assault + Ski Erg	Maintain consistent work rate, recover well	8–9
19	Run the Engine	Threshold Builder	20 Rounds: 45s run / 15s walk	Treadmill	Moderate-hard effort with active recovery	8
20	Max Aerobic Power	Threshold Builder	4 Sets: 90s Row + rest → 90s Ski + rest (repeat)	Row + Ski Erg	Hit same distance every interval if possible	8–9