Complete as many reps as possible in 10 minutes of:
Calories on the Echo bike
Post calories to comments.
Stimulus and Strategy:
There is nothing fancy about today’s workout — it’s just you and the “friendly” bike. A good benchmark is to try to accumulate your body weight in calories. That said, this is a “pain cave” kind of effort. How deep are you willing to go? Experienced athletes should try to maintain an uncomfortable pace for as long as possible. Less-experienced athletes should work at a pace that allows them to stay consistent, breathe, and maintain good posture.
Scaling:
This workout is self-scalable. Slow down, breathe, and find a pace that allows you to recover. Speed up when you can speed up and slow down when you need to slow down.
In case of injury or limitation, perform this workout on any machine available.
Intermediate option:
Same as Rx’d.
Beginner option:
Same as Rx’d.
Coaching cues:
Maintaining good posture on the bike can go a long way in mid-workout recovery. Focus on sitting up taller, opening up your airways, and allowing your lungs to get more air.
Resources:
Rogue Echo Bike
Annie Sakamoto vs. the Echo Bike From 240119
Find a gym near you:
View the CrossFit map
Comments on 250121
112 Comments
75 kg
217 cal
strategy was to sprint for 16 cal (about 1/10th of 1 cal per lb goal) and recover pedaling for the rest of the time. Did that in 30/40 s every time
116 cals (assault bike)
(Clovis recovery)
M/42/5’9”/195#
165 rxd
BW 180
M/29/180lb/5'8"
CrossFit AFK
133 cals. (73%)
Lungs and heart rate were fine, but damn my legs filled up heavy.
5417m
197cal
Assault bike nonstop - 127 cals
On a Concept2 bike erg (significantly less stingy with calories; generally equivalent to to Concept2 row erg, at 2x the row erg distance): 214 calories
M/50-54 🎅🏻 109 cal
38 / M / 5'9" / 137lbs
Assault bike
96 cal
99
No bike, subbed rower: 179 cal
M/52/86
93cals
M/43/225
165 calories, old Schwinn Airdyne
Holding minimum 60+ RPM throughout, doing 15 sec at 70+ RPM every minute after the first minute.
M/5'4"/160
Echo bike: 125 Cal.
Assault AIR bike 127cal
Complete as many reps as possible in 10 minutes of:
Wall-ball shot
MED ball 18 LBS.
123 reps
131 cals
*used an old school Schwin Airdyne
152
Rx
135 cals
Bw @ 197#
158cal
M-55/175#
125cal Echo Bike
77cal - this thing seems to be about 3x off so that'd be 231cal...I like that math lol
M/228lbs
Son(17yo/197lbs)
67cal ≈ 201cal🤷🏻♂️
I don't put much stock in the score but we got the stimulus 🥵
Rx 157 Calories
*Bodyweight at 163lbs.
-Close to the goal but not quite!
So close! Great job!
97 burpees
Rx 68 cals
Consistent pace with a push at the end
M/48/6’4”/225#
subbed rowing (bike was in use)
185 cal
2651m
MENTALLY MISERABLE:
RX
162 cals on ECHO bike
66 avg RPM/Cadence
185 BW
Great job!
10 min on stationary bike
63 calories
55
Bodyweight in kg or lb?!
C2 Bike: 174 Cals. BW: 190
https://www.facebook.com/share/g/19oAvEzZq1/?mibextid=wwXIfr
Good work!
RX : 51 cal Age 55 Weight 250lbs Height 6’1”
on my 🫣
No bike, subbed rower, damper 8, bw~150 lbs
156 cal
55 cal at 3 mins, then cut way back on mid 4 mins before opening up again.
Well done!
87 calories
5411 meters
Rx on an Echo/Assault style bike by Hammer Strength
63cals*
*I’m f’ing convinced the Hammer Strength version of the Echo/Assault bike does not calculate calories or watts even remotely close to the same as other bike makers. I have used Echo/Assault (and Schwinn Airdynne) before and this was the third different HS bike I’ve tried. I can’t believe these words are about to come from my fingers because this WOD was miserable (the pain cave is real on the devil’s machine): I want to retest this but with a different bike maker - need to validate my results today with my assumption about HS bikes.
I've never used a HS bike, but I'm sure all these machines can be "off", especially if not regularly calibrated. It would be interesting to check it out on another style like AD or Echo. Based on your posts on here & fitness level, I bet it'd be a higher count. I know you were moving fast today trying to get it ticking up; so stimulus hit either way! Nice work, as always!
86 cals
Assoult bike
75 calories
Echo Bike 172 Cal 10mins
M/17/6'2"/190lbs
Awesome job!
Assault Bike
122 cals
Echo 135 cals
Assault bike 108
🤨
Tnank you for Daniel Johnson, great Crossfit spirit ! i would like to see you at 52 years old with a handicap...
114
117,8
M50/77/179
not have echo bike
bmx 3,5km 10:35 :)
must be around 150kcal
That's a quick 5k!
M/50/6'2"/190#
Rx'd with Assault bike
142 cals
Nice!
170 cals
Great job!
3x12 back squat @80kg
then, 10' amrap of:
-burpees (I have not EchoBike)
tot: 120 burpees
Good work!
Fellow burpee doer; nice job!
173, rower.
Excellent!
Well done!
M/36/210#/6’2”
170 calories Echo bike
The Stache strikes again
Awesome!
Beginner option:
Same as Rx’d.
Schwinn Aire Dyne 3.3 on load indicator
Only have road bike: 10°F ice/snow; subbed:
AMRAP 10 min. of Burpees, per Steven T:
125
Very well done!
Rx
153
Great job!
Great job!
M- 53/ 5'7 / 225
Intermediate athlete-ish
132 cals.
😂"ish" That's a great calorie count. Good work!
Nicely done!
Assault bike
150 calories
Rx 152
Well done!
Well done!
Airdyne 228cal
🤯
Airdyne gives you wings! Nice!
Fantastic!
Complete as many reps as possible in 10 minutes of:
Calories on the Echo bike
70.6 cals
M/37/180/89
151 cals on zwift bike
Great job!
142 cals
Good work!
at the Y. Assault bike. What’s the difference between the assault bike and echo bike? They both look the same to me.
145 calories.
started hot and then tried to maintain 23-24 mph pace and a push at the way end.
Solid!
71 cals
Echo bike 103
On a stationary bike: 153 cal (6.4 km)
116 calories
CFHIM 아빠 121 예쁜딸 44
Globo wod: sub assault bike, Xebex bike, or Schwinn Aerodyne max cals for 10 minutes. If none of those are available sub a recumbent bike or bike erg, or stair climber for 10 minutes. Failing that, do AMRAP 10 minutes of Burpees.