On a 25-minute clock, complete 5 rounds of:
Echo bike for 50 seconds, rest 10 seconds
Echo bike for 40 seconds, rest 20 seconds
Echo bike for 30 seconds, rest 30 seconds
Echo bike for 20 seconds, rest 40 seconds
Echo bike for 10 seconds, rest 50 seconds
Post total distance biked to comments.
Stimulus and Strategy:
It’s just you and a bike in today’s workout. Manage your pace based on the duration of each effort. As the time of the work intervals decreases, push the pace harder. Pay attention to the cadence or RPMs on the monitor. Try to maintain a consistent cadence or challenge yourself to increase your cadence as the time decreases.
Scaling:
Reduce the number of rounds.
In case of injury or limitation, perform today’s effort on any machine available.
Intermediate option:
Same as Rx’d.
Beginner option:
On a 25-minute clock, complete 3 rounds of:
Echo bike for 50 seconds, rest 10 seconds
Echo bike for 40 seconds, rest 20 seconds
Echo bike for 30 seconds, rest 30 seconds
Echo bike for 20 seconds, rest 40 seconds
Echo bike for 10 seconds, rest 50 seconds
Coaching cues:
When riding the Echo bike, sit tall, keep your core engaged, and think about smooth, controlled power — no jerky movements.
Resources:
Rogue Echo Bike
Find a gym near you:
View the CrossFit map
Comments on 250819
202 Comments
6.1 Miles / 230 cals RX
M/42/5’9”/200#
217 Cal
Echo bike
1.67
1.69
1.73
1.79
1.70
8.58 km
5487 m (rowing)
The way I read this is as a 25-min row, as rest is relative and doesn't mean stopping completely. So I did a sprint start, then active rest during each rest period, and rowed higher SPM during the active periods, and lower during rest periods.
Echo Bike
258 cal
9,3 km
w/ 9kg vest
Run
2975m total
Rx 9,370 meters
3021 meter
Rowed 4,049 meters
Total Cals - 247
Total Meters - 3635
M/52/89
5.7 mile
5,7 miles / 202,2 cal
@assault bike
7.79km/4.84mi, 223cal
Should’ve gone out faster in first round but found a rhythm after that. M/59/5’9”/210
1. 1920m
2. 1950m
3. 1960m
4. 1980m
5. 2000m
CrossFit AFK
9.04K - Echo Bike
246 cals (52-48-50-48-48)
This was bad news beats everybody.
M/39/6’/176#
On C2 bike:
R1: 1,598 meters; 57 calories
R2: 1,604 meters; 57 calories
R3: 1,590 meters; 56 calories
R4: 1,588 meters; 56 calories
R5: 1,605 meters; 57 calories
Drag factor 93 for nearly entire workout. Bumped up to 117 for final :20 and last two :10 intervals.
Deo gratias
Row
3.930m
38 / M / 5'9" / 140lbs
Assault bike
10,089m
After the last 10s, I let the bike spin down until 25:00 since that seemed consistent with the other rounds.
Matt
run (216y (:03-:13 rest), 176y (:11-:18 rest), 136y, 96y, 44y, 28y)
run + rest until minute mark
Holly
run (216y (:08-13 rest), 176y (:15-18 rest), 136y, 96y, 44y, 28y)
Matt
run (216y (:03-:13 rest), 176y (:11-:18 rest), 136y, 96y, 44y)
run + rest until minute mark
Holly
run (216y (:08-13 rest), 176y (:15-18 rest), 136y, 96y, 44y)
forgot to add 28 yard last run
✅
FTR: my bike measured 7.75 but I don’t know if that is miles or meters. 🤷🏻♀️
For the WOD Gods…I liked this one.
Rower: 3,449m
(No echo bikes, YET)
Rx air bike
7798.4 meters
RX modified rower
3640m
232cal
55M
3684 km (2.29 mi)
247 cal
Concept 2 Rower
Rx 8.93km (5.55 miles)
Targets, rounds 1-3: 65+ rpms
round 4: 70+ rpms
round 5: 75+rpms
As rx'd, 5.59 miles.
1.12 / 1.11 / 1.11 / 1.12 / 1.13 for rounds. Maybe could have gone harder on the 20s and 10s in earlier rounds. The 50s followed by the 40s was rough, and so I held back a bit.
52m/5'10"/180
5.3 miles
9,7km
Completed RXd at the Y with the assault bike on 8/19.
13,206m
286 calories
i did lightly pedal during the rest periods which elevated my distance. The 40 and 30 second intervals were definitely the worst!
6.92 mi 280kcal
Used peleton @ 50% resistance in place of assult bike.
10.47kms / 293cals. I felt good on this one!
I should add, it was an rx, M, 42, and weight too heavy for it to be a positive
-I had to use an elliptical, because I don’t have an assault or echo bike. I was probably able to go about 2-3 miles.
9.6km
5300m
Rx - 5.18 miles, 196 calories
Rx Airdyne 332cal
5.9mi
Well done!
171 cals
6.1 miles or 9.82km assault bike
56 yo M/ 5'9"/ 145 lbs
3574 meters
on a C2 rower with damper @ 6.5 (no bike)
Subbed C2 row erg (drag 5)
3965m = 2.464 miles
(did remaining 35m to round out to 4km)
Pissed away my time this morning so this ended up an end-of-day thing with only the rower to use. I probably could have hit 4km or better in the morning, not a fan of end-of-day workouts. Pace on the C2 averaged somewhere in the 1:40-1:45/500m and 30-35 s/m ballpark. I've done this before but just haven't found the when to compare to. Those 50 and 40 sec periods are rough.
Forgot to add the detail that the 20 and 10 sec periods were faster, around 1:34-1:36/500m pace.
That's a solid output! Great that you rounded out the 4k too!
I got to this later in the day than I like too & it definitely makes a difference! Agree about preferring the AM!
A.M.Workouts is where it's at!!! Sometimes you just gotta get it done when you can and you did, that's more than half the battle brother!!!👍🏼👊🏼💪🏼
Nice!
RX on Assault Bike (5rds)- the bike’s monitor took a crap on me, so no clue how far I went, but maximum effort was given during every second of work.
AB 181 cal ☠️
Well done!
Rx 9.14 km
(~5.68 miles)
Cadence/RPM
:50 = 65-66+
:40= 67-68+
:30 = 70+
:20 = 75-80+
:10 = Sprint 90+
Nicely done!
Awesome job 👍🏼
5.8 MILES= 9334 METERS
*Bikeerg
227 cals
Subbed C2 rower
(no bikes except road & motorcycle variety)
3711 m total
head wasn't in this one today
Hell yeah, Favo, that's still pretty good on the rower!
Great job Favo!!! Solid work and way to push through the obstacle!!!
5.3 miles —> 8530m
338 cals
Assault bike
6.3 Miles =10.139 kilometers = 9,978 meter
228 calories, 55 average RPM
Awesome!
All I had at work was an old granny stationary bike, so I set the resistance as high as I could and parked it in front of the cable pull machine and I used the cable pulls for the alternating arm work whilst biking the intervals. Not exactly the same as Echo Bike but not bad.
5.2 miles
My man, that's a hellavu improv, great stuff!
Wow! That's a real McGyver maneuver! Nice work!
Now that is hella impressive!!!! You rock!!!
C2 rower: 3838m stroke rate focus: tried to stay at or above 26 s/m and increase stroke rate as interval length decreased each round. :30 interval at 30 s/m, :40 at 34-40s/m and :10 as fast as possible
Dad: 2882m
Stationary bikes take up too much space and don’t offer enough value over what a rower and skier can (for the space they take up combined with the cost of ownership)
But buy an assault air bike people! No wait, buy a rogue bike! And a concept 2 bike! Oh and don’t forget the the Rogue rower! Something something about the shareholders…
46/175lbs/176cm
Great job, Jeff!
41 YOM
5.68 RX
Great job!
Aww! loved this programming! the 50sec interval had me gasping for air!
Rx using an Assault Bike
9.669km
Nice! Yeah, that 50 followed by 40 was tough!
Well done! Agree about those 2 intervals.
M/38/6’1”
8.05 mi
255 cal
Wow!
M- 54/5'7 / 225
Intermediate athlete/scale
5 rounds 9 km/5.59 miles
That’s great, Dave!
Very well done, Dave!
M29/176cm/92kg (that's my 1st workout here)
5.2 km / 109 cal
Beginner
On a 15-minute clock, complete 3 rounds of:
Echo bike for 50 seconds, rest 10 seconds
Echo bike for 40 seconds, rest 20 seconds
Echo bike for 30 seconds, rest 30 seconds
Echo bike for 20 seconds, rest 40 seconds
Echo bike for 10 seconds, rest 50 seconds
well done Alex and welcome!
M/32/180
261 cal
3774 m
Great job!
221 Cal
5.2 miles
180 kcal
Well done 👍🏼
4.88 mi
154 cals
Nice work 👍🏼
M/46/200
6.13 miles
317 cals
Great job 👍🏼💪🏼
Awesome!
Nicely done!
Subbed C2 rower (no bike)
3,695m / 244 cal
Ooooof, that's a mean sub, great job 👍🏼💪🏼
Well done!
M50/76kg/179cm
8,9km
M/63/6’2”/185lbs
6.34 mi (10.2km)
216 cal
Rx
4.5 miles
171 calories
Awesome job 👍🏼💪🏼
Deficit deadlifts on a small 4x4 platform I built 10-10-10-10-10
115-145-165-185-195#
Didn't go too heavy, as I didn't want to jack myself up before the row.
Today's workout: 3651m and 182 cals on a C2 rower. I like that timing scheme.
62/5'8"/157
Way to go Jim!!! Rowing is a beastly sub for this, awesome job 👍🏼👊🏼💪🏼
Got some work in today, Jim!
That's awesome, Jim!
M/37/194
Rx on Echo Bike
5.95 Miles
261 Calories
Well done 👍🏼
Wow! Awesome!!!
That's dope! Maybe I'll try to hit that next time.
Well, I had to use Performance Smart Recumbent Bike.....
So, at least I did the WOD.
good substitute Rob!
Done on old Schwinn Air Dyne.
no measure of distance.
Very old school of you, Mike!
I believe it's referred to as "vintage " now 😂 nice work!!!
Vintage, great one, Dave. Use what ya got, nice work, Mike!
Assault bike 8.8 km 231 cals
Great job 👍🏼
Beginner option:
On a 25-minute clock, complete 3 rounds of:
Echo bike for 50 seconds, rest 10 seconds
Echo bike for 40 seconds, rest 20 seconds
Echo bike for 30 seconds, rest 30 seconds
Echo bike for 20 seconds, rest 40 seconds
Echo bike for 10 seconds, rest 50 seconds
rd 1. .81 meters
rd2. .98 meters
rd3 .99 meters
Rogue Echo Bike
313 cal
10.9 km
6km on a random gym bike
M- 54/5'7 / 225
Intermediate athlete/scale
D.B.D.- 250818- scaled L-sit holds knees bent, 12 lying to standing rope climbs, 95# PwrSntch.
20:10. Death by shoulders.
Nice, time, DBD.
Great job, Dave!
7162 meter
667 strokes
Notched my resistance up 1 each round so I was maxed out by the end.
I like the idea (in concept, at least) of increasing resistance every round. Gotta try that next time!
And that's a hellacious distance rowed. Well done.
Holy crap, that's an amazing distance on the rower for this!
M/56/67”/150#
the rare Rx.
4.31 miles
rounds were miles: 1.04-1.05-1.06-1.06-1.1
tried to hold cadence for the whole round. Rounds were (approximately) 63-64-65-65-67
Typo - 5.31 m.
https://fitatmidlife.com/wodtimer/
Use for this WOD!
Thanks for the clock! It was great! Had to do it with the sound off as it overtook Spotify and i couldn’t suffer for 25 minutes in silence.
8.96 km 286 cal
Great job Jonathan, wish I would have seen the link before hand 👍🏼
Assault bike - 10.9km / 225 cals
• Distance: 9.3 km
• Calories Burned:
• 306 kcal
• Avg Heart Rate: 141 bpm
Nicely done 👍🏼
101
Solid work 👍🏼
8.67km rx
8.18km
Beginner:
3.98 mile
(sick/recovering)
Way to get some work in 👍🏼Feel better!
900m
905m
930m
930m
950m
4.615m
Awesome consistent effort!!!
11.70 Km, easy riding on the rest periods
Great job, I thought about doing that as well!👍🏼
Awesome!
RX
Min target RPM 60/65/70/75/80+
Total 251cal/ 5.91km
2,03 km
2,09 km
2,06 km
2,06 km
2,03 km
Total : 10,27 km
Did running instead
16-20kmh did the job
9889m
229kcal
5.86 mi
50s cadence 60
40s cadence 65
30s cadence 70
20s cadence 75
10s cadence 80
Across all rounds
Awesome!!!
6.11 miles / 287 cal