Sun

Jul 20

Frequent Stops

Download the weekCopy Full Page
Copy to clipboard

Workout

"Frequent Stops" 

10 Rounds: 

2 Minute Bike Erg Calories

1 Minute Rest 

"Sunday Runday"

Beginner: 1.75 Miles

Intermediate: 2 Miles

Age Group

Same as class

Competitor

N/A

For the Coach

Resource Drive

Workout Overview

Stimulus

Today we are looking to remain consistent across all rounds.  We want our first and last round the vary very little, especially since score is our lowest round.  If possible, set your bike to intervals to record accurate calorie reading for each round. Look to stay consistent, as your score is the lowest round of calories. 

Scoring

Score: Lowest Round

Movements

Intended Intensity: RPE 6-7 

Fitness Attribute Improved: Lactate Threshold

Target Score: 24-40 Calories

The One | Teaching Focus

Posture and Alignment:

Check that athletes maintain a neutral spine and proper posture while riding. The back should be straight, and the shoulders should be relaxed.

Ensure proper alignment of the hips, knees, and ankles during the pedal stroke.

Strategies

Pay attention to RPMs on our effort today.  Our goal should be to maintain the same RPMs for the entire 2 minute rounds, and repeat it round to round. 

Modifications

BIKE ERG

Sub other machine or runner

Logistics

Lesson Plan
(0-3 minutes)

(0 - 3 minutes)

Whiteboard Brief

  • Refer to coaches stimulus notes
  • Provide workout overview & stimulus
  • Provide mods & subs overview
  • Ask for injuries & limitations

General Warm-Up
(3-9 minutes)

(3 - 9 minutes)

Bike Rolling Game

  • Athletes partner up, take turns to try and land exactly on 200m.
  • However many they are off, they have to complete that number of burpees.

Specific Warm-Up
(9-21 minutes)

(9 - 19 minutes)

Warm-Up Flow

  • 0:30 Quad Pulls
  • 0:30 Knuckle Draggers
  • 0:30 Calf Raises
  • 0:30 Bodyweight Goodmornings
  • 0:30 Alternating Worlds Greatest
  • 0:30 Prone Supermans
  • 0:30 Inchworm (No Push Up)
  • 0:30 Step Back, Step Up Burpees
  • 0:30 Pogo Hops
  • 5 Fast Burpees

Bike Erg Specific Prep

  • 1:00 Bike
  • 0:40 Workout Pace Bike
  • 0:20 Recovery Pace Bike
  • 0:40 Workout Pace Bike
  • 0:20 Recovery Pace Bike

Strength
(21-33 minutes)

N/A

Primer
(33-39 minutes)

(19-25 minutes)

Practice Round 

  • 1:00 Bike (workout pace)

Break

Workout adjustments if needed

Workout
(39-55 minutes)

(25-55 minutes)

Look For 

  • Bike:  Look at athletes' cadence, it should remain steady and consistent. 

Post Workout Clean Up & Chat (55-60)

Accessory Work

Mobility Flow 

Glute Foam Roll 

Couch Stretch 

Quad Foam Roll 

Pigeon Pose 

Calf Foam Roll 

Mindset

Pablo Picasso 

"I am always doing that which I cannot do, in order that I may learn how to do it." 

Constantly challenge yourself by attempting things beyond your current abilities; this is how you learn and grow.

Additional Elements

Have questions?

Reach out!

Contact Us