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Week 4 - Day 4: BikeErg Threshold Intervals

On the one hand, even getting to the gym was an achievement after 2 Christmas dos yesterday and 12 hours of being out.
On the other hand, rounds 4 and 5 were poor, absolutely knackered and not the showing i wanted.

This workout pushes you just below threshold, building your sustainable power. Expect legs to burn, but manageable with discipline. It develops lactate clearance and pacing control.

Warm-up:
3 minutes light BikeErg spin
10 walking lunges
10 leg swings each side
3 × 30 seconds cadence build to 95 rpm, 60 seconds easy

Workout:
5 × 6 minutes BikeErg @ RPE 6–7, 2 minutes easy spin between
Total time = 40 minutes
Pacing and estimated calories per 6 minute rep:
Beginner, 500–600 calories per hour = 50–60 calories per rep
Intermediate, 700–850 calories per hour = 70–85 calories per rep
Elite, 950–1100 calories per hour = 95–110 calories per rep

Technique Cue:
Smooth cadence, push evenly through pedals, avoid power spikes.

Cool-down:
5 minutes light BikeErg
10 quad stretches each leg
10 hamstring stretches

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Paul Winder

Week 4 - Day 4: BikeErg Threshold Intervals

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Hangover walk

Morning Row

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Week 4 - Day 4: BikeErg Threshold Intervals

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