CrossFit Inventive – Pure Conditioning
Metcon (Calories)
“BIKE ERG”
[PRIMER] (Warm-up Set)
2:00 at Easy “Warm-Up” Pace
2:00 at Moderate Pace
2:00 Ramp Up From Moderate to Fast Pace
2:00 Easy Recovery Spin
2:00 Complete Rest
[MAIN SETS]
5 Sets:
10 Seconds Sprint at Max Effort
1:50 Seconds at 75-80 RPM
[5 Minutes Easy Recovery Spin After 5 Sets]
5 Sets:
10 Seconds Sprint at Max Effort
1:50 Seconds at 75-80 RPM
[5 Minutes Easy Recovery Spin After 5 Sets]
5 Sets:
10 Seconds Sprint at Max Effort
1:50 Seconds at 75-80 RPM
[COOL DOWN]
5:00 at Easy/Moderate Pace
– EASY: 60-80 RPM (1-3 RPE)
– MODERATE: 70-85RPM (4-6 RPE)
– FAST: 80+ RPM (7-9 RPE)
– SPRINT: 90+ RPM (10 RPE)
– DAMPER: Select a damper setting that allows you to stay within the provided RPM window.
– RPM/Watts will depend a lot on the size of the athlete and the type of bike.
– SCORE: Total Calories Over The 30:00 minutes.
MODIFICATIONS
– Same Workout on any machine.
– Aim to find your RPM Rhythm In the Warm up set and keep them consistent in the Main Sets.
“FINISH WITH A GOOD LEG STRETCH”
