Mayhem Affiliate 11/26/2023

Workout Option 1
Workout (Distance)

“I guess what I’m trying to say is, I’m very thankful that all your Thanksgivings sucked”

Freedom (RX’d)
Every 2:00 (10 sets)
20-second Max Calorie Air Bike
*Stay on the bike and pedal slowly until the next 2:00.
**Scored by total calories

Independence
No Change to Workout

Liberty
No Change to Workout

Target Calories every 20-seconds: 8+ Calories

Workout Option 2

Warm-up
Warm-up
Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint
Workout 2 (Distance)

Bike Erg

Main Workout:
5 Min at RPE6, 90 Sec Rest
15 Sec at RPE8, 1 Min at RPE2
30 Sec at RPE8, 1 Min at RPE2

4 Min at RPE6, 90 Sec Rest
45 Sec at RPE8, 1 Min at RPE2
60 Sec at RPE8, 1 Min at RPE2

3 Min at RPE6, 90 Sec Rest
75 Sec at RPE8, 1 Min at RPE2
60 Sec at RPE8, 1 Min at RPE2

2 Min at RPE6, 90 Sec Rest
45 Sec at RPE8, 1 Min at RPE2
30 Sec at RPE8, 1 Min at RPE2
Total: 34 Min

This workout can alternatively be done on another machine or as a run.

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