So when looking at aerobic work what you want is sustained effort. This can be at any effort level or intensity but what you want to avoid is any stoppage in effort. To tap into that aerobic pathway you need to keep working and if you cannot continue moving then you need to lighten the load to continue working. For this reason aerobic intervals are easier to be sustained through monostructural single modality efforts. So today with the AMRAP cycles attempt to sustain the effort throughout the entire interval. DO NOT REST during the interval. Use the rest period to breath and recover then back to work for the entire time.
Amrap in 5 minutes for 3 cycles
20/16 Cal Bike/Row
Rest 5 minutes between rounds