Cross-Training Mix

A varied session rotating through low-impact modalities with mostly easy work and a short harder block. Reduces repetitive strain and keeps training enjoyable. Default 40 min; mix and match machines.

Grade inherited from the evidence blocks this routine implements. Duration is a starting point (do more or less); the app just tells you where you land against the evidence-based dose.

1
Rowing (Steady)
12 min steady @ RPE 4-5
Focus on smooth stroke mechanics.
2
Spin / Cycling Intervals
6 x 1 min @ RPE 8 / 1 min easy
The one harder block of the session.
3
Elliptical (Steady)
12 min steady @ RPE 4-5
Recover the legs while keeping the effort aerobic.
4
Brisk Walk
5 min easy cool-down walk
Ease effort down to finish.

Find this in my week builder

Opens the builder on Cardio & Endurance, where you can select sessions and add them to your week.

Other qualifying routines in this focus area, under your active filters.