Swamp City Fitness – Mayhem Affiliate – Spin
Metcon (Distance)
Bike Erg Workout
Warm-Up
2 Min from RPE 3 to RPE 5
2 Min from RPE 5 to RPE 7
2 Min from RPE 6 to RPE 8
3 Min at RPE 3
Main Workout
2 Sets
1 Min, D8 (Standing) at RPE 8
1 Min at RPE 2-3
40 Sec, D9 (Standing) at RPE 9
2 Min at RPE 2-3
20 Sec, D10 (Standing) at RPE10
3 Min at RPE 2-3
20 Sec, D10 (Standing) at RPE10
2 Min at RPE 2-3
40 Sec, D9 (Standing) at RPE 9,
1 Min at RPE 2-3
1 Min, D8 (Standing) at RPE 8
*Rest 2 minutes between sets.