ESC : 025 CAPACITY + LADDER

Warm-up:

10min on a machine of your choosing

:30 moderate to hard effort (increasing as you go)

:30 slow spin/recovery

*hard efforts should top out around 85% for an arbitrary target. You want to be warmed up well, but not fatigued before getting to the work. 

Work:

For Time

“To Hell”

50-40-30-20-10

Calories on a machine

rest 1:1 (explained in Flow)

Flow:

While this may be a relatively short session, it’s all you’ll need if done correctly. When the clock beings, you will start in on your 50 calories at a very hard pace. Once you’ve completed your 50-calorie effort you will rest however long it took you to do that 50 calories before starting in on the 40 calories. Upon completion of 40 calories, you will rest again however long the 40 took to complete. Therefore, 1:1 means you rest however long the work took before beginning the next piece of work. This session is 150 calories in total and your score will be the TOTAL time it took, including rest to complete this session. The trick in a way is that you cannot sandbag the first two sets of calories since the rest time acts similarly to a penalty, the longer the set takes, the longer the rest period, and the longer time to completion. Choose your poison wisely. 

Results:

We have been doing this style of a session for some time. On the old airdyne AD4 we aimed for one cal per second. Which becomes very difficult on the set of 30. Using a modern assault bike or echo bike is next to impossible to keep this pace but the effort remains the same, go out very hard and do your best to hold on.