Swamp City Fitness – Mayhem Affiliate – Spin
Metcon (Time)
Echo Bike/Bike Erg Workout
Part 1: Echo Bike Workout
4 Sets
20 Sec Acceleration to RPE10
*2 minutes at RPE2 between sets.
-Rest 2 Min-
6 Cal at RPE8,
-Rest 1 Min-
9 Cals at RPE9
-Rest 1 Min-
12 Cal at RPE10
-Rest 2 Min-
Part 2: Bike Erg Workout
2 Sets
2500m at RPE4, 2 Min Rest
100m on D8-10 (Standing) at RPE9
30 Sec Rest (Stay standing, No pedaling)
100m at RPE10 (Same damper, Seated or Standing)
*Rest 3 minutes between sets.