Workout Description

Why This Workout Is Hard

This EMOM format creates relentless fatigue accumulation with no recovery between rounds. While 3 calories starts easy, the linear progression forces athletes into unsustainable power outputs by minute 8-10 (24-30 calories). The Echo Bike's full-body demand combined with decreasing rest time as work increases creates a brutal metabolic challenge. Most athletes will fail around 10-12 rounds when oxygen debt becomes insurmountable.

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): This EMOM format with escalating calories heavily taxes the cardiovascular system, requiring sustained aerobic output with minimal recovery as rounds progress.
• Stamina (8/10): The Echo Bike demands significant muscular endurance from both upper and lower body, with fatigue accumulating as calorie targets increase each minute.
• Speed (7/10): Success depends on rapidly generating calories within each minute window, requiring quick cycling speed and efficient movement patterns.
• Power (6/10): Echo Bike requires explosive leg drive and arm pull to generate calories quickly, especially as targets increase and time becomes limited.
• Strength (1/10): Minimal strength requirement as the Echo Bike relies on bodyweight resistance and cardiovascular capacity rather than external load.
• Flexibility (1/10): Basic seated position on the bike requires minimal mobility; no significant range of motion demands throughout the workout.

Movements

• Air Bike

Benchmark Notes

This is an EMOM ladder workout on the Echo Bike starting at 3 calories and adding 3 calories each minute until failure. The scoring is total calories completed before failure. Round-by-round analysis: Round 1 (3 cal): ~8-12 sec for elite, ~15-20 sec for recreational. Round 2 (6 cal): ~15-20 sec elite, ~25-35 sec recreational. Round 3 (9 cal): ~22-28 sec elite, ~35-45 sec recreational. The pattern continues with each round requiring 3 additional calories. Elite athletes can typically sustain high power output longer on the bike. By round 10 (30 calories), elite athletes need ~75-85 seconds, approaching the 60-second limit. Failure typically occurs when the required calories cannot be completed within the minute. Based on Echo Bike power output capabilities and fatigue patterns, elite athletes (L9-L10) typically fail around rounds 25-30 (75-90 total calories), intermediate athletes (L5-L6) around rounds 13-16 (39-48 calories), and beginners (L1-L2) around rounds 3-5 (9-15 calories). The exponential nature of the calorie increase creates rapid failure points as athletes approach their sustainable power threshold.

Modality Profile

Bike is a monostructural cardio movement, making this workout 100% monostructural with no gymnastics or weightlifting components.