Strength - endurance. We will be pulling the bikes out again and alternating between the bikes and kettle bell long cycle. The goal is to keep our heart rate elevated through out the entire workout with out any rest. Please record your numbers so that we can accurately compare this workout to the last time we did this.
Everyone needs to partner up for this. Preferably with someone of the same strength.
Round 1 1-6min mark (6min total)
Partner A - Spin Bike 3 min at a pace of RPE 7
Partner B - Longcylce 3min @ comp weight @ +3rpm
partners A and B switch at the 3 minute mark.
No rest between rounds
Round 2 6-18min (12min total)
Partner A - Spin Bike 6 min at a pace of RPE 7
Partner B - Longcylce 6min @ -4kg @ +3rpm (medium weight)
partners A and B switch at the 12 minute mark.
Round 3 18- 42min (24min total)
Partner A - Spin Bike 12 min at a pace of RPE 7
Partner B - Longcylce 12min @ -8kg weight @ +3rpm (light Weight)
partners A and B switch at the 30 minute mark.