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.
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