Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint

<p><strong>BikeErg Lactate Threshold</strong></p><p> </p><p>4x (1 Min at RPE5 (or 75 RPM), 1 Min at RPE9 (or 100 RPM)<br /><br />3 Min at RPE3 (or 75-80 RPM)<br />2 Min at RPE5 (or 85 RPM)<br />2 Min at RPE7 (or 85-95 RPM)<br />2 Min at RPE8 (or 95 RPM)<br />2 Min at RPE9 (or 95-100 RPM)<br />2 Min at RPE1-2 (Any RPM)<br /><br />6x (30 Sec at RPE10 (or 110+ RPM), 60 Sec at RPE1)<br />Total: 30 Min</p>

<p><b>M.O.D.O.C.K</b></p><p> </p><p>Freedom (RX’d)<br />5-4-3-2-1<br />Rope Climbs<br />15/12 Calorie Assault Bike (Or 12/10 Calorie Echo Bike) after each set of rope climbs.<br /><br />Independence<br />4-3-2-1-1<br />Rope Climbs<br />12/10 Calorie Assault Bike (Or 10/8 Calorie Echo Bike) after each set of rope climbs.</p><p> </p><p>Liberty<br />10-8-6-4-2<br />Zombie Rope Climbs<br />10/8 Calorie Assault Bike (Or 8/6 Calorie Echo Bike) after each set of rope climbs.</p>