Snap Fitness
Australia's Trusted Workout

Run, Ride, Row

Start your workout with the Australia's Trusted Workout Warm Up.

3 working efforts using the bike, treadmill and rower. Each working effort is done at your own pace… if you're wanting a challenge then set the speed, level or resistance for each machine as high as possible for your fitness level.


  • Run – 1km as fast as possible (AFAP), 200m at a slow pace (recovery) then 1km AFAP (try and complete 2nd 1km effort as quick as the 1st effort).
  • Ride – 400m AFAP, rest 100m, 300m AFAP, rest 100m, 200m AFAP, rest 100m, 100m AFAP. (total distance 1,300m)
  • Row – 500m AFAP
Note: Try to keep the change over between exercises (rest period) to under 2mins.

End your workout with the Australia's Trusted Workout Cool Down.

Ensure that you have clearance from your health professional before attempting this workout.
More Heart Rate workouts