Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding

Warm Up

Warm Up

Workout Definition

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m Sprint

Metcon (No Measure)

Bike Erg Interval

Workout Definition

10x (40 Sec Seated at RPE10, High Damper, 20 Sec at RPE1-2 (Any RPM)

3 Min at RPE3

-Rest 2 Min-

8x (40 Sec at RPE10 (or 110-115 RPM), 20 Sec at RPE1-2 (Any RPM)

3 Min at RPE3

-Rest 2 Min-

6x (40 Sec at RPE10 (or 110-115 RPM), 20 Sec at RPE1-2 (Any RPM)

3 Min at RPE3

-Rest 2 Min-

4x (40 Sec at RPE10 (or 110-115 RPM), 20 Sec at RPE1-2 (Any RPM)

3 Min at RPE3

Time: 46 Min

This workout can be done on an Assault or Echo Bike as needed.