For TimeMetcon
Wicked Stationary Bike Meltdown
3 Rounds
Monostructural
Solo
Workout Details
For Time
3 Rounds for Time:
800 mRun
20 calStationary Bike
Male: 20 cal, Female: 15 cal
Coaching Tips
Strategy
- 1Maintain a steady pace during the run to avoid fatigue before the bike.
- 2Focus on quick transitions between running and biking to maintain momentum.
- 3Keep the bike at a consistent cadence; adjust resistance as needed but avoid spiking power output until the final round.
Safety Considerations
Technical Focus
Monitor for proper form during the run to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 800m Jog - 3 min(Easy pace.)
Dynamic stretches:
- 10 each leg Leg Swings - 30 sec(Forward and sideways.)
- 10 each direction Hip Circles - 30 sec(Diaphragm held tight.)
- 10 forward, 10 backward Arm Circles - 1 min(Alternating between forward and backward.)
Activation Sets:
2 rounds- 400m Run (Light Pace) - 2 min(Focus on form.)
- 5 min Stationary Bike (Easy Resistance) - 1 min(Increase heart rate without fatigue.)
Scaling Options
Intermediate
Reduce the running distance and bike calories slightly.
- 1
run
Run 600m
- 2
stationary bike
15/12 Calories
Scaled
Further reduce the running distance and bike calories.
- 1
run
Run 400m
- 2
stationary bike
10/8 Calories