BikeErg Workout Workout
BikeErg Intervals
2 Min Easy,
5x (10 Sec Hardest (110+ RPM), 50 Sec Easy Recovery)
2 Min Easy
5x (30 Sec Hard (100-105 RPM), 30 Sec Mod (85-90 RPM)
2 Min Easy
5x (20 Sec Harder (105-110 RPM), 40 Sec Mod (85-90 RPM)
2 Min Easy
3 Sets:
10 Sec Seated Sprint at Max RPM
10 Sec Seated Sprint at Max RPM
10 Sec Standing Sprint on High Damper
10 Sec Standing Sprint on High Damper
*Rest 20 Sec Easy between reps and 2 Min Rest between sets.
Total: 33 Min
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