WOD: Alani
Sunday, September 27, 2026 | CrossFit MYO, San Jose CA
The Workout
Alani
5/4k Bike 1mi Run 5/4k Bike
What Makes This Workout Effective
Today’s For Time piece is a long aerobic sandwich: a bike, a mile run, then the same bike again. It builds the engine that carries you through every other workout, and the second bike is where you find out whether you paced the first two legs honestly. Switching from pedaling to running and back also teaches your legs to keep turning over when they’d rather quit.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | 5/4k Bike, 1 mile Run, 5/4k Bike as written |
| Intermediate | 3.5/3k Bike, 1200m Run, 3.5/3k Bike |
| Beginner | 2.5/2k Bike, 800m Run (or 1000m Row), 2.5/2k Bike |
FAQ
Q: How should I pace the two bike legs?
A: Ride the first bike at a pace you could hold for twice as long. The goal is a second bike that’s as fast as, or faster than, the first. If your first split is way ahead of your second, you went out too hot.
Q: Why does the run feel so rough right off the bike?
A: Your quads have been working in a short range of motion and your legs feel heavy for the first few hundred meters. Shorten your stride, keep your cadence quick, and let your breathing settle before you try to push the pace.
Q: I’ve never done a workout this long. Will I be able to finish?
A: Yes. Your coach will scale the distances so you’re moving the whole time instead of walking it out. Pick a pace where you can still speak a short sentence and hold it — finishing steady beats burning out on the first bike.
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable — coaches meet you exactly where you are.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136