Aerobic Capacity
COACH REVIEW
Rogue Echo Bike

BUILD YOUR ENGINE.

Your workouts. Your pace targets.Your next personal best.

PROGRAMMED BY CHRIS HINSHAW

ASSESS. TRAIN.
PROGRESS. TEST.
Pace Targets

Your records are saved for this browser. Keep site data to return to your passport.

YOUR COMPLETE TRAINING PLAN

50cal Program

8 weeks · 15 workouts

Before your first workout

Pre-program test · 15cal

15cal · Max effort · RPE10

Record finishing time. Save your result, then select one or more Pace Targets: RPM, Watts, Cal/hr or RPE.

Week 1

Workout 1

3 sets:
2min at RPE4
1min at RPE3
1min at RPE6
1min at RPE3
30sec at RPE8
1min at RPE3
15sec at RPE10
Rest 2min b/t sets
0 recorded
Week 1

Workout 2

2min at RPE3,
2min at RPE8,
10sec at RPE10,
Rest 90sec,
90sec at RPE3,
90sec at RPE8,
10sec at RPE10,
Rest 90sec,
60sec at RPE3,
60sec at RPE8,
10sec at RPE10
0 recorded