Mayhem Affiliate 11/26/2023
Workout Option 1
Workout (Distance)
<p><strong>“I guess what I’m trying to say is, I’m very thankful that all your Thanksgivings sucked”</strong></p><p> </p><p>Freedom (RX’d)<br>Every 2:00 (10 sets)<br>20-second Max Calorie Air Bike<br>*Stay on the bike and pedal slowly until the next 2:00.<br>**Scored by total calories<br><br>Independence<br>No Change to Workout</p><p> </p><p>Liberty<br>No Change to Workout</p><p> </p><p>Target Calories every 20-seconds: 8+ Calories</p>
Workout Option 2
Warm-up
Warm-up
Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint
Workout 2 (Distance)
<p>Bike Erg</p><p> </p><p>Main Workout:<br>5 Min at RPE6, 90 Sec Rest<br>15 Sec at RPE8, 1 Min at RPE2<br>30 Sec at RPE8, 1 Min at RPE2</p><p> </p><p>4 Min at RPE6, 90 Sec Rest<br>45 Sec at RPE8, 1 Min at RPE2<br>60 Sec at RPE8, 1 Min at RPE2</p><p> </p><p>3 Min at RPE6, 90 Sec Rest<br>75 Sec at RPE8, 1 Min at RPE2<br>60 Sec at RPE8, 1 Min at RPE2</p><p> </p><p>2 Min at RPE6, 90 Sec Rest<br>45 Sec at RPE8, 1 Min at RPE2<br>30 Sec at RPE8, 1 Min at RPE2<br>Total: 34 Min</p><p> </p><p>This workout can alternatively be done on another machine or as a run.</p>
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