Swamp City Fitness – Mayhem Affiliate – Spin
Metcon (Calories)
Part 1: Echo Bike Workout
6 Sets
55 Sec at RPE2-3
5 Sec Max Effort Acceleration
*No rest between sets.
Part 2: C2 Bike Erg Workout
4000m at RPE3 (8 RPM Standing Sprint on D10 EMOM)
-Rest 90 seconds-
3000m at RPE3 (8 RPM Seated Sprint on D10 EMOM)
-Rest 90 seconds-
2000m at RPE3 (8 RPM Standing Sprint on D10 EMOM)
-Rest 90 seconds-
1000m at RPE3 (8 RPM Standing Sprint on D10 EMOM)
*Score is calories from Echo Bike part. Put time from Bike Erg part in notes.
