The 100 Minute Aerobic Training Challenge Explained
The 100 minute aerobic training challenge is the starting point for the RB100.Fitness 2026 Challenge Series because aerobic fitness underpins everything else. Strength fades without it. Speed disappears without it. Recovery suffers without it.
This challenge asks you to accumulate 100 minutes of low intensity aerobic work across the week. You choose how to split it. You choose the modality. The only requirement is that the effort stays genuinely easy.
That simplicity is intentional.
In hybrid fitness and race style events like HYROX, athletes often focus on strength and intensity while neglecting the engine that allows them to repeat hard efforts. This challenge corrects that imbalance early.
What Counts Toward the 100 Minutes
Any cyclical, sustainable movement qualifies, including:
- Brisk walking outdoors or on an incline treadmill
- Easy running or jogging
- Rowing
- SkiErg
- Assault bike or stationary bike
- Cross trainer or stepper
The effort should feel conversational. If you cannot speak in full sentences, you are working too hard.
Why Aerobic Training Matters for Hybrid Athletes
Aerobic fitness improves:
- Recovery between high intensity efforts
- Ability to maintain pace late in workouts
- Fat utilisation and metabolic efficiency
- Injury resilience and joint tolerance
For fitness racing athletes, a strong aerobic base reduces heart rate spikes during wall balls, sled pushes, and long runs. For everyday gym goers, it improves energy levels and consistency.
If you want a deeper dive into how aerobic systems support long term wellbeing, see related endurance principles discussed on wellbeingmagazine.com and structured conditioning guidance on mensfitness.co.uk.
How to Structure Your 100 Minutes
There is no single correct split. Choose what fits your schedule.
Beginner Example
- 5 x 20 minute brisk walks
Intermediate Example
- 2 x 30 minute runs
- 2 x 20 minute bike sessions
Advanced Example
- 1 x 60 minute steady run
- 1 x 40 minute row or SkiErg
Consistency matters more than optimisation.
Progressions and Optional Constraints
To keep the challenge inclusive, progressions are optional.
Beginner
- Walking only
- Incline treadmill
- Short sessions with rest days
Intermediate
- Mixed modalities
- Longer continuous efforts
Advanced
- Single modality only
- Nasal breathing throughout
- Maintain consistent pace with no spikes
You do not need to progress unless you want to.
Common Mistakes to Avoid
- Turning easy sessions into tempo runs
- Chasing calorie numbers instead of time
- Skipping sessions and cramming volume
- Comparing pace to others
This challenge is about building capacity, not proving fitness.
How This Fits the RB100 Series
The 100 minute aerobic training challenge sets the foundation for the rest of the year. Later challenges will introduce load, complexity, and fatigue. This one ensures you can handle them.
As we often say at RB100.Fitness, data does not lie. Athletes with strong aerobic engines perform better, recover faster, and last longer in the sport.
Frequently Asked Questions
Can beginners do this challenge?
Yes. Walking absolutely counts.
Should I track heart rate?
Optional. Use breathing and perceived effort first.
Can I repeat this challenge?
Yes. Many athletes benefit from keeping a 100 minute aerobic habit year round.
