Workout Description

Why This Workout Is Medium

Bikeage is a fast, simple couplet with low movement complexity and a moderate time domain. The work density is relatively low, but the ring push-ups add a meaningful upper-body stamina challenge after a hard bike effort. Most athletes will finish between 6–10 minutes if paced well, pushing this into a moderate overall difficulty.

Benchmark Times for Bikeage

• Elite: <5:00
• Advanced: 5:30-6:00
• Intermediate: 7:00-8:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Fifty ring push-ups require sustained upper-body pressing capacity under fatigue, especially after a hard bike. Managing set sizes and short rests becomes a key determinant of performance and consistency.
• Speed (7/10): Quick transitions and fast yet sustainable cycling are rewarded. Athletes who move immediately from bike to rings and minimize rest between sets will post the best times.
• Endurance (5/10): Short-to-moderate time domain with a monostructural start demands steady aerobic output but not prolonged endurance. Heart rate rises quickly and stays high without turning into a long, grinding cardio session.
• Power (3/10): Some benefit from short power surges on the bike, but the workout rewards controlled output more than explosive efforts. Ring push-ups favor tension and stability, not speed-strength.
• Flexibility (2/10): Basic positions only: stable plank, proper elbow lockout, and shoulder control on the rings. No extreme ranges, but good shoulder mobility and control improve mechanics and efficiency.
• Strength (1/10): No external loading and no heavy pulling or pressing. Strength is not the limiter here; athletes are constrained by aerobic output and muscular endurance on the rings.

Scaling Options

Scale to: 35/25 cal Bike • 50 Push-Up on floor or to a box instead of rings • 50 Ring Push-Up with higher rings or banded support

Scaling Explanation

These options lower monostructural volume and pressing difficulty so athletes keep intensity high, maintain solid mechanics, and finish within the intended time window.

Intended Stimulus

A fast, punchy effort. Push a strong but sustainable pace on the bike that doesn’t blow up your arms. Move directly to the rings and chip away in big, disciplined sets with short, timed breaks. The finish should feel like a shoulder and triceps burn while keeping the heart rate high throughout.

Coach Insight

Pace the bike at 80–90%—hard enough to matter but leaving you able to press right away. Breathe through the last 10 calories to prep the rings. The one tip: plan your ring push-up sets (e.g., 12-10-10-8-6-4) and stick to rest caps under 10 seconds. Avoid sprinting the bike, failing early on rings, or letting rest drift longer than planned.

Benchmark Notes

These time targets range from beginner to elite. Faster times reflect efficient, sustainable power on the bike and the ability to hold large, quick sets on ring push-ups. If you’re near the slower end, reduce push-up difficulty or bike calories to keep intensity high and stay within the intended time.

Modality Profile

This couplet splits time between monostructural biking and a gymnastics pressing element. Most athletes spend slightly more time accumulating the 50 ring push-ups than they do on the bike, pushing the balance toward gymnastics with no external loading involved.

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