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Bike erg 3-2-1 breathing progression
+
Breathing intervals
Echo bike
75 sec @ 70-72 RPM
rest 60 sec x 8
+ (rest 3 min)
75 sec @ 70-72 RPM
rest 45 sec x 6
+ (rest 2 min
75 sec @ 70-72 RPM
rest 30 sec x 4
**if you fail to hold the pace on any interval, stop and fall into a slow recovery ride for at least 8-10 minutes
Cal counts per interval – 204-147-101 – made all – this was the first one that felt more aerobic than previous weeks. the set of 4 almost felt a bit easier as the 30sec was like my heart rate never came down and just stayed up and consistent
+
4 sets
20-30 sec parallette L-sit with feet above hands
8-12 GHD raises
20 sec/side single leg wall sit