For max calories:
15-second air bike
Rest 45 seconds
30-second air bike
Rest 1 minute 30 seconds
45-second air bike
Rest 2 minutes 15 seconds
60-second air bike
Rest 3 minutes
45-second air bike
Rest 2 minutes 15 seconds
30-second air bike
Rest 1 minute 30 seconds
15-second air bike
Your score is total calories. Log each set.
Post total calories to comments.
Stimulus and Strategy:
Today's workout is the epitome of simple and effective. Expect to work hard on the bike and attack every interval. Hit the 15-second efforts at a near-sprint pace, and push the 1-minute effort at a pace that's very difficult to maintain. Don't overthink your pacing — just give it all you've got, even if your output tapers off in the final intervals.
Intermediate option:
Same as Rx'd.
Beginner option:
Same as Rx'd.
Resources:
Air Bike Setup
The Rogue Echo Bike
Find a gym near you:
View the CrossFit map
Comments on 261102
28 Comments
15/19/22/22/20/15/11
RX - 132
13/21/24/26/20/18/10
15s: 12 cal
30s: 12 cal
45s: 18 cal
60s: 24 cal
45s: 17 cal
30s: 14 cal
15s: 11 cal
Total 108 cal
15s: 12 cal
30s: 23 cal
45s: 20 cal
60s: 20 cal
45s: 20 cal
30s: 13 cal
15s: 7 cal
Total: 115 cal
16/14/9=39
59+39=98
Warm Up
100 Air- Squats - Sit Ups and Push Ups
Then used Elliptical for this work out burned 65 Calories
4, 12, 19, 17, 15, 11, 6
103 cals
4/8/11/14/10/8/4
59cal
1. 6
2. 15
3. 21
4. 26
5. 20
6. 15
7. 8
On a Hiit Bike: 7-11-17-20-17-11-7 = 90 cal
Could this also be done on an assault bike or concept2 rower?
Absolutely!
Yes! Definitely can.
Lol, LK, we posted at exactly the same time!
You could also run distances with close caloric expenditure equivalents if you don’t have access one of those machines. Regardless of what you choose or have available, push hard, rest, repeat.
Here is one source for equivalents https://www.crossfit.com/wp-content/uploads/2023/04/21104858/CAP_Machine_Conversion_Chart.pdf.
Lol, Favo, both looking out for Ben at the same time.