The MVMT LAB – ENDURANCE
Warm-up (No Measure)
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”
5 Sets
7 Cal Controlled Sprint (95-98%)
15 Sec Easy (Arms Only)
10 Cal Hardest (90-95%)
15 Sec Easy (Arms Only)
7 Cal Controlled Sprint (95-98%)
15 Sec Easy (Arms Only)
10 Cal Hardest (90-95%)
*Rest 2 Min between sets.
Rich Froning Estimated Paces:
Assault Bike RPMs Pace
Sprint: 100+ RPMs
Hardest: 85-90 RPMs
Easy: 50-60 RPMs