Warm-up:

With running clock:
Start at 80 RPM and increase RPM by 1 every minute. After 5:00 minutes increase RPM by 1 every :30s.

ex.
1:00 min @ 80 rpm
1:00 min @ 81 rpm
1:00 min @ 82 rpm
1:00 min @ 83 rpm
1:00 min @ 84 rpm
:30s @ 85 rpm
:30s @ 86 rpm
…..
:30s @ 93 rpm
:30s @ 94 rpm

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Bike workout

20:00 minutes max watt test.

Max watts on concept 2 bike erg in 20:00 minutes.

*Ota harjoituksesta talteen “avg watt” -lukema harjoituksen jälkeen. Tulosta käytetään laskemaan vauhdit tuleville harjoituksille.

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Bonus:

3 rounds of:
2:00 min lateral barbell step over
2:00 min lateral barbell step under

3 sets of plate pinch hold. :30s work /:30s rest

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