Category Archives: Aerobic Intensity

11/28 Thorough warmup + Every 2 min x 4 sets or until you miss Echo bike x 27 cals (must finish in < 90 sec) 1:15-1:16-1:23-1:27 – reset the bike on every interval and I was not going to do … Continue reading →

11/21 Bike erg 3-2-1 breathing progression + Breathing intervals Echo bike 75 sec @ 70-72 RPM rest 60 sec x 10 + (rest 3 min) 75 sec @ 70-72 RPM rest 45 sec x 8 + (rest 2 min 75 … Continue reading →

9/12 EMOM x 20 @ 65-75% Min 1 – 35-40 sec bike Min 2 – 35-40 sec ski Min 3 – 35-40 sec row Min 4 – 30 sec front plank with hands on low rings Goal was to hold … Continue reading →

8/29 Bike 3 min, nasal breathing only Bike 2 min, inhale through nose exhale through mouth Bike 1 min regular breathing + EMOM x 15-18 Min 1 – Bike 13 cals Min 2 – Bike 15 cals Min 3 – … Continue reading →

8/22 Gait prep + Hypoxic breathing x 4 sets + 6 sets, new set every 5 min Sets 1,4,7 – Ski 20 cals + Run 400m Sets 2,5,8 – Echo 23 cals + Run 400m Sets 3,6,9 – Row 26 … Continue reading →

1.5 mile ruck jog/walk (mix of a run effort and a walk effort) the gym has a 150m-ish lap, so started off with a walk one jog 1, walk 1 jog 1.5 + Every 2 min x 10 alternating sets … Continue reading →

8/8 1 mile ruck jog Done – more of a shuffle than a jog + Every 2 min x 10 alternating sets (5 each) Odd sets – 10 cal standing C2 @ damper 10 + 10 cal seated C2 @ … Continue reading →

7/25 (last step of this progression, I promise) Ruck walk 1.5 mile, conversational + Row 500m @ 1:58-2:00/500m, rest 120 sec x 24 sets *target staying around 22 strokes/min Hit all numbers as prescribed – i had one major problem, … Continue reading →