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”