Announcements

**Labor Day Hours: ONLY 8:30/9AM CLASS

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: Lactate Threshold

Workout Definition

Main Set #1

3 Sets

10 Sec Seated, D5 at RPE10, Max RPM

10 Sec Standing, D5 at RPE10, Max RPM

*Rest 20 Sec at RPE1-2 after all reps.

Main Set #2

5 Min at RPE5 (or 85 RPM)

3 Min at RPE1-2 (Any RPM)

8x (30 Sec at RPE10, 15 Sec at RPE3)

3 Min at RPE1-2 (Any RPM)

8x (30 Sec at RPE10, 15 Sec at RPE3)

3 Min at RPE1-2 (Any RPM)

8x (30 Sec at RPE10, 15 Sec at RPE3)

3 Min at RPE1-2 (Any RPM)

5 Min at RPE5 (or 85 RPM)

Total: 31 Min