For TimeMetconBenchmark30:00
Crit
Monostructural
Solo
Workout Details
For Time
30:00
For Time:
10Bike
1,200± meters per lap
Time Cap: 30 minutes
Coaching Tips
Strategy
- 1Start at a moderate pace to gauge your endurance over the 10 laps.
- 2Try to maintain a consistent cadence; avoid going too hard at the start.
- 3If you feel fatigued, focus on steady breathing and maintain a pace that you can sustain without crashing.
- 4Use the bike's resistance settings to adjust your effort without compromising form.
Safety Considerations
Technical Focus
Maintain proper seating and positioning to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Bike - 2 min(Easy pace to get the heart rate up.)
Mobility:
- 1 min each leg Hip Flexor Stretch - 1 min(Focus on stretching the hip flexors to prepare for cycling.)
- 1 min each leg Quadricep Stretch - 1 min(Stretch your quads to avoid tightness during biking.)
Activation:
2 rounds- 30 sec moderate pace Bike - 30 sec(Short bursts to activate the muscles.)
- 30 sec High Knees - 30 sec(Engage your core and quads.)
- 10 Bodyweight Squats - 30 sec(Activate the lower body.)
Scaling Options
Intermediate
Reduce the number of laps to 7.
- 1
bike
Reduce to 7 Laps (840± meters per lap)
Scaled
Reduce the number of laps to 5.
- 1
bike
Reduce to 5 Laps (600± meters per lap)