Bike Erg Workout: Moderate Sustained Efforts
Set the Bike to WATTS.
3:00 Warmup Spin + 5 Second Surge
*Do an easy 3 min spin and anywhere in there do a 5 second sprint surge.
10 Second MAX Sprint @damper 3-5 (record highest watts achieved)
2:00 @30-40% of Max Watts from sprint
20 Second rest
Rest 2:30 after 4 sets of 2 min on/:20 sec rest
(A total of 12 x 2:00 intervals.)
Notes: This workout is used to establish what a “moderate” pace is. Moderate is not supposed to be easy, it is something you could hold for 20-30 minutes but it would be very uncomfortable. The 20 seconds of rest is not enough to fully recover so use it wisely. Find a “routine” that you do every 20 second rest and don’t waste any time on the phone or doing things that don’t help you bring your heartrate down.
Rowing Workout: Variable Intervals
3 Sets: (4500m)
Rest 3 Minutes b/t sets
Notes: Your fast pace is your 2k row pace and your slow pace is no more than +20 seconds on your 2k pace.
Every 2 minutes, for 20-28 minutes (5-7 sets of each):
Station 1 — 15 Wall Balls + 15/11 Calorie Bike Erg
Station 2 — 15 American Kettlebell Swings + 15/11 Calorie Ski
Pace: Wall balls and swings should be unbroken but smooth. HIGH effort on the Bike and Ski.
Notes: The intention of this workout is to start making externally loaded movements feel more like cyclical movements. You should be focused on breathing through the swing and wall balls. There should be no place where you are holding your breath.