The MVMT LAB – ENDURANCE
Warm-up (No Measure)
Warm Up
Assault Bike
Arms & Legs: 40sec easy, 20sec mod, 10sec fast,
Rest 20sec,
Legs Only: 40sec easy, 20sec mod, 10sec fast,
Rest 20sec,
Arms Only: 40sec easy, 20sec mod, 10sec fast
Metcon (Time)
“Echo Bike / Assault Bike Lactate Tolerance & Power”
3 Sets
24 Cals Hard (85-90%)
16 Cals Harder (90-95%)
10 Cals Hardest (95-100%)
*Rest 1 Min Easy (Arms Only) between reps.
*Rest 3 Min between sets.
Rich Froning Estimated Paces:
Assault Bike RPMs Pace
Hardest: 85-90 RPMs
Harder: 75-80 RPMs
Hard: 65-70 RPMs