Bike Erg Workout: Higher Output Sustained Efforts
Set the bike to WATTS
4:00 @100% of 20 min number
1:00 Easy Spin
Notes: We are going at TOUGH effort today. If your 100% isn’t that difficult anymore, GOOD, that means you are improving. If 100% is very doable then increase the pace each round
5k Row @consistent tough effort
Notes: This is a longer distance test. Warmup with a couple minutes of rowing/skiing/biking then set the rower to count down from 5000 and see what you can hold. Your intention should be to find a pace that is uncomfortable but doable.
EMOM x 40 Minutes:
Min 1: Row 7-13 Calories (:40)
Min 2: 30 Second Sandbag Hold
Min 3: Echo Bike 7-10 Cals (:40)
Min 4: Rest
Notes: Choose a number on the cals that you can hit inside the 40 second cap on each movement. Your goal should be to find a pace where you can give a solid output on the calories but recover in the short time between minutes.