Bike + Ski Machine Intervals
Focused intervals on simple cardio. Good for breathing, pacing, and lasting power.
- min
- 50
- blocks
- 4
Sustained but honest work. Hold a pace where you can speak in short phrases; if it drops to single words, ease slightly.
warmup
1 set
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Row (Erg) | 5 min | 6 min | 7 min |
| Bird Dog | 20 reps | 24 reps | 30 reps |
| Glute Bridge | 15 reps | 20 reps | 25 reps |
| Thoracic Rotation | 16 reps | 20 reps | 24 reps |
Row easy with long strokes and breathe out on the pull. On the floor, keep ribs down and hips level.
endurance
4 intervals, 45 s rest
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Air Bike | 20 s | 25 s | 30 s |
Start just under your push pace and keep shoulders down with smooth pedals; you should still get out 3-4 words.
endurance
10 intervals, 90 s rest
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Ski Erg | 45 s | 60 s | 75 s |
Hinge from the hips, tall chest, and soft arms. Exhale on the pull, inhale as you rise; match the length of each stroke.
cooldown
1 set
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Easy Walk | 5 min | 6 min | 7 min |
| Hip Flexor Stretch | 60 s | 90 s | 2 min |
| Hamstring Stretch | 60 s | 90 s | 2 min |
| Foam Roll | 60 s | 90 s | 2 min |
Walk until nose-only breathing returns. In each stretch, relax the belly and stay still; roll 30–60 seconds per spot.
2026-09-22