Workout of the Day for 210503:
4 rounds, each for time, of:
Bike 1 mile
Rest as needed between efforts.
Use a stationary bike, air bike, or find a 1-mile course to repeat each round.
Post times for each round to comments.
Compare to 200112.
___
Scaling:
Rest enough between rounds so that each effort can be performed at a sprint pace. Beginners can reduce the rounds and distance. Intermediate athletes can do this as prescribed.
Beginner Option:
3 rounds, each for time, of:
Bike ½ mile
Rest as needed between efforts.
Comments on Workout Tips for 210503
No bike, so 4x400m run
1:29/1:28/1:25/1:22
Slower than previous efforts, but the older runs weren’t measured correctly and were only 360m.
Subbed 750 meter row
2:46/2:44/2:49/2:55
200112:2'08''，2'20''，2'26''，2'22''.
210503:2'06''，2'12''，2'10''，2'11''.
Male, 49, Echo bike
Total time including rest= 20:37 RX
1) 2:30
2) 2:32
3) 2:29
4) 2:36
2:24, 2:30, 2:32, 2:30 Rx
4 rounds 2.2 km Bike. Rest 1:1
- 4:50 - 4:45 - 4:40 - 4:50
MONDAY
210503
Workout of the Day
4 rounds, each for time, of:
Bike (Route) 1 mile
Descanse según sea necesario entre esfuerzos.
_________________
Time:
R1- 03:38:49
R2- 03:49:04
R3- 03:37:52
R4- 03:55:22
4 x 800m row
3:03/2:59/2:54/2:50
Done as 7 min emom, row instead of bike due to rain
M/56/6’1”/180
4 rounds, each for time, of:
Bike 1.0 mile (Rogue Echo bike)*
Rd 1: 2:18 (avg 383 W) (42 cal)
Rd 2: 2:17 (avg 383 W) (43 cal)
Rd 3: 2:15 (avg 400 W) (44 cal)
Rd 4: 2:15 (avg 400 W) (44 cal)
*rest 3:00 between rounds
☆CFHIM 2:17 2:24 2:27 2:27 (Assault Air Bike)
1/12/2020: best 2:44 on my road 🚲
Today: 7 mile mtn 🚲 ride, I'll do assault air bike later since it's raining.
On my road bike
3:03 - 3:04 - 3:07 - 3:10
Track was a down-and-back on the road, and as close to a mile as I could measure without breaking out the walking wheel. 1:1 work-rest ratio. It was nice to get out on the bike again, thanks HQ.
Rx' On mountain bike ,on mile course,
With about 3:30 minutes in between efforts.
Times :
3:37
3:16
3:25
3:18
20 mins On stationary bike.
The monitor is broken so just went with a total time. Every other minute 20secs as fast as possible.
3:14 - 3:17 - 3:19 - 3:21 Airdyne
m/53/5'11"/200#
Nice work!
4 rounds, each for time, of:
Bike 1 mile
3' rest between rounds
SCORE: 4'24'' / 4'33'' / 4'41'' / 4'47''
--
1st CrossFit bike WOD 👍
Used my faithful, sturdy mountain bike. Lots of fellow bikers and runners, very windy, So not exactly a stellar performance... but it felt great to be outside.
On my road bike, each from a slow rolling start, going out one mile, then back on the same stretch, on a very windy day.
4:09
2:29
4:28
2:20
That must have been some wind. Nice job pushing through it.
Echo Bike
2:15 2:16 2:16 2:14
4 rounds, each for time, of:
Bike 1 mile
1-3:59-
2-3:22
3-3:16
4-3:17
wife’s Peloton ... fun
Bike has a flat. I subbed 0.25mi sprints on elliptical trainer at 30% power. I set a repeating 3:00 timer for sprint/rest:
2:33 / 21.9cal
2:42 / 22.3cal
2:44 / 22.5cal
2:42 / 22.8cal
With hindsight, I think that was too short. I should have done 0.3mi for 3:00-3:30/round.
500m row:
1:38.9
1:43.9
1:54.9
1:54.5
Assault bike
2:53
2:58
2:57
2:45
m/51/175
Thanks PT!
Workout Tips for 210503
25