Workout 60 - BikeErg - tril·erg·y: Bike

Workout 60: We ride through this workout to build a strong athletic base; to challenge our strength in a sustained effort; to maintain our integrity between the interjections; to lift our mood and to reconnect with our body.

 

Warm Up:

(programming begins at 3:00)

 

 

4 Minutes Increasing Intensity from RPE 2 to RPE 4 with Damper at 1

Then, 4 Rounds of...

45 Seconds of RPE 4

15 Seconds of Max Speed with Damper at 1

 

Immediately into... 

 

Workout:

 

4 Minutes of Recovery (RPE 4) with the last 45 Seconds at Max Watts at 90 RPM

4 Minutes of Recovery (RPE 4) with the last 45 Seconds at Max Watts at 90 RPM

4 Minutes of Recovery (RPE 4) with the last 45 Seconds at Max Watts at 90 RPM

 

4 Minutes of Recovery (RPE 4) with the last 30 Seconds at Max Watts at 90 RPM

4 Minutes of Recovery (RPE 4) with the last 30 Seconds at Max Watts at 90 RPM

4 Minutes of Recovery (RPE 4) with the last 30 Seconds at Max Watts at 90 RPM

 

4 Minutes of Recovery (RPE 4) with the last 15 Seconds at Max Watts at 90 RPM

4 Minutes of Recovery (RPE 4) with the last 15 Seconds at Max Watts at 90 RPM

4 Minutes of Recovery (RPE 4) with the last 15 Seconds at Max Watts at 90 RPM

 

Cool Down:

4 Minutes Ease Off Intensity

 

 

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