"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
N/A
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.
Score: Lowest Round
Intended Intensity: RPE 6-7
Fitness Attribute Improved: Lactate Threshold
Target Score: 24-40 Calories
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.
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.
BIKE ERG
Sub other machine or runner
(0 - 3 minutes)
Whiteboard Brief
(3 - 9 minutes)
Bike Rolling Game
(9 - 19 minutes)
Warm-Up Flow
Bike Erg Specific Prep
N/A
(19-25 minutes)
Practice Round
Break
Workout adjustments if needed
(25-55 minutes)
Look For
Post Workout Clean Up & Chat (55-60)
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.
