Announcements

-Catfish Bay Sept. 1st, last show of the year!! Let’s go support Coach Jason!!

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

3 Sets

1 Min Standing, High Damper at RPE5 (or 55 RPM)

30 Sec at RPE1-2 (Any RPM)

*No rest between sets.

3 Sets

2 Min Standing, High Damper at RPE7 (or 60 RPM)

1 Min Seated, Low Damper at RPE5 (or 85 RPM)

*No rest between sets.

3 Sets

3 Min Standing, High Damper at RPE7 (or 65 RPM)

90 Sec at RPE1-2 (Any RPM)

*No rest between sets.

3 Sets

4 Min Standing, High Damper at RPE7 (or 70 RPM)

2 Min at RPE1-2 (Any RPM)

*No rest between sets.

Total: 45 Min

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