Swamp City Fitness – Mayhem Affiliate – Spin
Metcon (Time)
Echo Bike and Bike Erg Workout
Part 1: Echo Bike Workout
4 Sets:
25 Second Gradual acceleration to peak watts.
*2 Min at RPE2 after each set.
-Rest 2 Min-
6 Cal at RPE8
-Rest 1 Min-
9 Cal at RPE9
-Rest 1 Min-
12 Cal at RPE10
-Rest 2 Min-
Part 2: Bike Erg Workout
2 Sets
2000m at RPE5 (Seated)
-Rest 1 Min-
2000m at RPE5 (Standing)
*Rest 2 minutes between sets.
