BikeErg

Tabata Bike Erg

3 Sets of:

8x :20 ON // :10 OFF (4:00 Total Time)

Rest 3:00 Between Sets.

Flow of Workout: You will perform 4:00 of :20 ON // :10 OFF and that is one Set! You will then Rest 3:00 and move onto Set #2!

Score is lowest number of calories accomplished in each of the three different Sets. So if 7 was the lowest number in the first set then 7 is your score! Then if the second set your lowest number is 5 then 5 is your score for that full set!

10 Sets of:

1:00 Max Calorie Bike Erg

1:00 Rest

Notes: So Simple. Try to keep all sets within +/- 2 Cals of each other!

Score is total number of calories across all 10 sets added up!

3 Sets of:

1:00 Max Cals Bike Erg

1:00 Rest

2:00 Max Cals Bike Erg

1:00 Rest

3:00 Max Cals Bike Erg

4:00 Rest Before moving onto next Set

Score is total number of calories added up from each effort and sets!

5 Rounds of: 1:30 ON // 1:30 OFF Bike Erg 30/22 Calories Max Burpee Box Jump Overs with time remaining.

Notes: This is meant to be a sprint workout. Go hard on the bike then attack the burpees with the time you have left. Goal should be to have at least 15-20 seconds on burpees. If you need to drop the calories to ensure that then do so. I would suggest dropping by 2 calories on the bike to ensure those times on burpees are met.

Score is total number of burpees across all sets. I was getting 9's essentially across all sets.

2:00 ON // 2:00 OFF x 5 Rounds of: 25/20 Calorie Bike Erg* Max Burpees Over Bar with time remaining

Each round increase the bike cals. Round 1: 25/20 Round 2: 30/25 Round 3: 35/30 Round 4: 40/35 Round 5: 45/40

Score = Total Number of Burpees from all 5 rounds combined!

5 Sets of: 15/12 Calorie Bike Erg 12x Burpees Over Bar 6x Shuttle Runs* 12x Burpees Over Bar 15/12 Calorie Bike Erg Rest 1:1 between Sets

Shuttle Run: 1x Shuttle run is 25' down & 25' back. So just set two cones up that are 25' apart. Each shuttle run is a down and back.

Notes: Burpees over the bar are bar facing. TEST YOURSELF. Push the bike pace and burpee pace to start each set, then hold on for the shuttle runs and the rest of it!

Score is total time to finish. Remember to rest 1:1, so if it takes you 2:00 then you rest for 2:00 before starting your next round.

4 Sets of: 2:30 ON // 2:30 OFF 30/24 Calorie Bike Erg 10x Burpee Box Jump Overs @ 24/20" AMRAP 50' Shuttle Runs with time remaining

Notes: Shuttle run is 50 foot out and 50 foot back. If you don't have a bike then sub for a rower!

Score is number of completed shuttle runs, each length is one!

3 Sets Each for Time: 35/28 Calorie Bike Erg 15x Bar Facing Burpee 400m Run Rest 3:00 between sets

Notes: I would like for you to be at or faster than 5:00 per round. Be consistent with your rounds. Don't have one round that is really fast and then other two are trash. Keep them all somewhat close.

Score is times for each round.

3 Sets of: 20-15-10 Bike Erg Calories 15-12-9 of Burpee Box Jump Overs @ 24/20" Rest 3:00 between Sets

Score is times for each of the 3 sets!

Workout: 6 Sets of: 2:00 ON // 1:00 OFF of: 20/16 Calorie Bike Erg Max Burpee Broad Jumps w/ time remaining

Notes: I realize most of us want to redline on the first bike and get as much time to do burpee broad jumps as possible, but realize there is only 1:00 of rest and you probably won't recover and will fall apart on the subsequent rounds!

Score is distance covered in each set! I want you to use two cones that are 25 foot apart for this. Each 5' is one rep. So each 25 foot length is 5 reps. So if you made it down and back, 50 feet, it would be 10 reps for that round!

3 Sets of: 20x Burpee Box Jump Overs @ 24/20" 50/40 Calorie Bike Erg 20x Burpee Box Jump Overs @ 24/20" Rest 3:00 between Sets

Notes: The first 20 burpees over box should be at 85% effort. Keep moving on the bike, try to keep the bike below 2:30 time, then the final 20 burpees over box should be faster than the first set! I would like to see negative splits on the BBJO! My goal when I did this was to stay below 5:00 for each set.

Score is time to complete each set

For Time:

100/80 Calorie Bike Erg

50x Burpee Box Jump Overs @ 24/20”

100/80 Calorie Bike Erg

Notes: Simple. Devastating.

Score is time to complete.

5 Sets of: 2:30 ON // 2:30 OFF 27/22 Calorie Bike Erg 100 Foot Burpee Broad Jump (50 ft out/50 ft back) Max Single Unders with time remaining

Notes: I want you to have at least 20 seconds on single unders. If you don't have that drop the calories for the bike from 27/22 to 24/18. If you don't have a bike erg you can keep the calories the same and use a rower.

Score is total accumulated reps of single unders across all 5 sets.

5 Sets of:

3:00 Min ON // 3:00 OFF of: 40/32x Cal Bike Erg Max Rep DU w/ remaining Time

Notes: Aim for a minimum of 30 seconds on the jump rope. If you don’t have that then please drop the Bike Erg Cals by 10.

Score is number of Double Unders accomplished for each of the 5 Sets.

For Time:

100 Double Unders

500m BikeErg

80 Double Unders

400m BikeErg

60 Double Unders

300m BikeErg

40 Double Unders

200m BikeErg

20 Double Unders

100m BikeErg

Score is time to accomplish.

12:00 AMRAP of:

100x Double Unders

1,000m Bike Erg

Score is number of rounds + reps completed! Each 100m Bike Erg is considered 1 Rep! So if you accomplished 3 Rounds + 100x DU + 373m then you got 3 rounds + 103 Reps

4 Sets of:

2:00 Max Bike Erg Calories

2:00 Max Double Unders

Rest 2:00 Between Sets

Score is number of calories + number of double unders!

5 Rounds For Time of:

15/12 Calorie Bike Erg

50x Double Unders

Score is time to complete!

For Time: 400 meter Run 25/20 Calorie Bike Erg 400 meter Run

Rest 4:00

800 meter Run 50/40 Calorie Bike Erg 800 meter Run

Rest 4:00

400 meter Run 25/20 Calorie Bike Erg 400 meter Run

Notes: Try to keep Part A and C within 30s of each other since they are the same!

Score is time for each of the three pieces!

2 Sets of: 3,000 meter Bike Erg 10x Shuttle Runs 2,000 meter Bike Erg 20x Shuttle Runs 1,000 meter Bike Erg 30x Shuttle Runs Rest 5:00 between sets

Shuttle Runs - one rep of a shuttle run is 25 foot out and 25 foot back, so 50 total feet.

Notes: This is a longer aerobic piece, keep a consistent pace on the bike erg and shuttle runs! Think 80-85%.

Score is time for each set, I'd like for them to be within 30-40s of each other!

6 Rounds For Time of: 200 Meter Run 30/24 Calorie Bike Erg

Notes: This is a longer sustained effort. Keep track of each round and make sure you aren't falling off by more than 30s from your fastest to your slowest round. Consistency is key here. In your warm up play around with testing a few partial rounds and seeing what is a decently hard but doable pace to keep for this workout. Then write it on the board and shoot for it!

Score is total time to complete the 6 rounds

Every 3:00 for 5 Rounds (15:00 Total Minutes): Run 400 meters Max Bike Erg Calories

Notes: This is a continuous piece, every 3:00 you start a new one. No rest between. So the pace you set on the bike should be hard but sustainable. Don't let your 400m pace suffer, meaning don't have your 1st run be super fast and then your second one be trash. Try to keep your 400m times within 8-10s of each other.

My Score was 157 cals on the bike after 5 rounds.

Score is total number of cals on bike

4 Sets of: 20/15 Cal Bike Erg - Standing @ 10 Damper 8x Shuttle Runs 20/15 Cal Bike Erg - Standing @ 10 Damper Rest 2:00 between Sets

Shuttle Runs - each rep is 25 foot out and 25 foot back (touching the ground at each 25 foot increment). Therefor 8 reps is 400 total feet.

The second bike is going to be very tough, but keep moving and pumping those legs!

Score is time for each of the 4 sets

Every 6:00 for 4 Rounds Run 400 meters 30/22 Calorie Bike Erg Run 200 meters

Notes: You will rest the remainder of the time after you complete each working piece. I want you to have at least 1:20 of rest. If you aren't getting that then please drop the first run to 300 instead of 400m.

Score is time for each piece.

5 Sets of: 2:45 ON // 2:45 OFF Run 400 Meters Max Bike Erg Cals with time remaining

Notes: I want the run to not take longer than 2 minutes so if you need to drop the run let's do that. I want you to have around :45-1:00 on the bike.

Score is your total number of calories across all 5 sets.

4 Sets of: 30/22 Cal Bike Erg 600/500 meter Run 30/22 Cal Bike Erg Rest 5:00 between Sets

Notes: There is a longer rest between rounds so I want you to really push the pace when working and take advantage of the rest. The last bike should be difficult but try to stay within 8s of your first bike pace.

Score is time for each round

3 Rounds of: 7:00 ON // 3:00 OFF of: 1,200/1,000 Meter Run Max Bike Erg Calories with time remaining

Notes: I want you to have at least 1:00 of biking in every round! You will be start a new round every 10:00!

Score is Total Number of Bike Erg Cals after the 3 rounds!

4 Sets of: 2:00 ON // 2:00 OFF of 30/22 Calorie Bike Erg - Standing @ Damper 10 Max Jumping Lunges with time remaining in 2:00

Notes: Alternate lunges for each jump.

Score is number of jumping lunges per set

10 Sets of: 20/16 Calorie Bike Erg Sprint* *Standing @ Damper 10 setting Rest 1:30 Between Sets

Notes: Go Hard and Hang On! Make sure your legs are nice and warm before starting this! Its a lactic threshold piece for sure!

Score is your slowest round to complete your calories!

4 Rounds: 15x Cal Sprint Rest 30 Sec 20x Cal Sprint Rest 60 Sec 25x Cal Sprint Rest 2 Min

2:00 ON // 2:00 OFF x 5 Rounds of: 25/20 Calorie Bike Erg* Max Burpees Over Bar with time remaining

Each round increase the bike cals. Round 1: 25/20 Round 2: 30/25 Round 3: 35/30 Round 4: 40/35 Round 5: 45/40

Score = Total Number of Burpees from all 5 rounds combined!

For Time:

100/80 Calorie Bike Erg

50x Burpee Box Jump Overs @ 24/20”

100/80 Calorie Bike Erg

Notes: Simple. Devastating.

Score is time to complete.

10 Sets of:

1,000m Bike Erg Rest 1:00 between Sets

Notes: Try to hold within +/- 10 Sec Pace throughout

Score is times for each of the separate 10 sets.

Workout: 4 Sets of: 750 Meter Bike Erg @ Easy Pace 500 Meter Bike Erg @ Sprint - Standing 750 Meter Bike Erg @ Easy Pace 500 Meter Bike Erg @ Sprint - Standing Rest 2:00 Between Sets

Notes: Easy pace I would also define as a Z1 pace, a conversational pace where you aren't working super hard. For me I would perform at 2:00 - 2:05 500 meter pace.

Bike Erg Intervals 4x 5000m Bike Erg *Rest 4 Min after each effort *Try to hold 85% effort throughtout *Paces should be within +/-5 Sec Pace for all 4.

Bike Erg Pace Intervals 5x 2000m Bike Erg Rest 2 Min after each effort

Notes: Try to hold 85% effort throughout. Paces should be within +/-5 Sec Pace for all 4.

Scores: Are the times for each of the 5 Sets.

Not For Time - Pay Attention to Damper Changes.

1,000m Bike @ Damper 5 1,000m Bike @ Damper 6 1,000m Bike @ Damper 7 1,000m Bike @ Damper 8 1,000m Bike @ Damper 9 1,000m Bike @ Damper 10 Rest 2:00 and then go back down ladder from Damper 10 all the way down to 5.

5 Sets of: 1,000m Bike Erg Rest 1 Min 500m Bike Erg Rest 30 Seconds 250m Bike Erg Rest 2 Min b/w Sets

Notes: Aim for faster paces as distance decreases. Pace for each interval should be 3-5 Sec Faster than previous. Each Set goes 1,000m, 1:00 Rest, 500m, :30 Rest, 250m and then has a 2:00 Rest between Sets.

20:00 FTP Baseline Test

This is a baseline that is used for lots of wattage workouts I program. In this workout you are going for Max Average Wattage. Meaning what is the highest average wattage you can keep for the 20 minutes. Do not confuse this with instantaneous wattage and how high you can get it over a short period of time, instead this what is the average wattage you held over 20 minutes! With the goal being the higher the better! This number will feed a lot of FTP/Wattage style workouts that are programmed for Grit Morning Mono.

Score is Max Average Wattage held over 20 minutes.