"BikeErg Lactate Intervals"

5 Sets
1 Min Easy, Standing, High Damper (55-60 RPM),
1 Min Hard, Seated, Low Damper (95 RPM)
No rest between sets.

-Rest 2 Min-
 

5 Sets
1 Min Mod, Standing, High Damper (60-65 RPM),
1 Min Mod, Seated, Low Damper (85 RPM)
No rest between sets.

-Rest 2 Min-
 

5 Sets
1 Min Hard, Standing, High Damper (65-70 RPM),
1 Min Easy, Seated, Low Damper (75 RPM)
No rest between sets.

Total: 34 Min

Volkswagen

Freedom (RX'd)
21-18-15-12-9-6-3
Kettlebell Swings (53/36)
42-36-30-24-18-12-6
Walking Lunge Steps
(KG conv: KB 22.5/15)

Independence
21-18-15-12-9-6-3
Kettlebell Swings (36/25)
42-36-30-24-18-12-6
Walking Lunge Steps
(KG conv: KB 15/10)

Liberty
18-16-14-12-10-8-6
Russian Kettlebell Swings (light)
36-32-28-24-20-16-12
Box Step Ups (16/12)