How does an effective 2G workout typically structure its segments?

An effective 2G workout is typically structured by integrating endurance and power training because this combination allows participants to develop both aerobic capacity and strength. In a 2G format, which often involves working with either a treadmill or a rower along with a strength training portion, the workout effectively balances the need for cardiovascular fitness with strength-building exercises.

Endurance training—such as long runs or sustained rowing—helps improve the body's ability to utilize oxygen efficiently over longer durations, while power training through resistance exercises builds muscle strength and endurance. This structure ensures that participants receive a comprehensive workout that challenges different aspects of fitness, enhancing overall performance and caloric burn throughout the session.

The other options do not capture the essence of a 2G workout as accurately. Alternating between strength and recovery may not fully engage the aerobic components necessary for endurance. Combining various modalities evenly, while beneficial, doesn't necessarily emphasize the specific integration of endurance and power, which is critical for this format. Focusing solely on high-intensity intervals limits the inclusion of steady-state endurance work that is important for the comprehensive fitness benefits sought in a 2G workout.