Workout 31 - BikeErg - High Class

Workout 31: Test your ability to sustain your power at high speed on our first cycling adventure. When the legs are warm we lock in our rate and then find our ability to take it to the next level.

 

 

Click here to see the Concept2 BikeErg Set Up

 

Warm Up:

Two 4 Minute Intervals with 2 Minutes Recovery in between

4 Minute format:

30 Seconds @70 RPM  (chance to increase)

30 Seconds @70 RPM (chance to increase)

1 Minute @70 RPM

1 Minute @80 RPM

1 Minute @70 RPM

 

Workout:

Three 7:30 Minute Intervals with 2 Minutes Recovery in between

First Interval format: 3 Rounds of 2 Minutes @70 RPM, 30 Seconds @90 RPM

Second Interval format: 3 Rounds of 1:45 @70 RPM, 45 Seconds @90 RPM

Third Interval format: 3 Rounds of 1:30 @70 RPM, 1 Minute @90 RPM

 

Cool Down: Easy 2 Minute Recovery

 

  

 

SIGN UP NOW! Join the Concept2 Logbook to register! September 15 - October 15 is the Fall Team Challenge. Find a group of friends who can be motivated to Row, Ski or Ride many meters. Log all of your meters on the Concept2 logbook for a chance to win!

 

 

Remember, feedback is important!  Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email).

 

Please read the following before participating.

DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK