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Started By
Message
Rogue Echo Bike
Posted on 11/17/19 at 9:29 pm
Posted on 11/17/19 at 9:29 pm
I have a history of running. The last year I’ve mainly done barbell work. I just got the Rogue Echo Bike for my home gym. Any ideas fur workouts to start out with. Should I bike after barbell workouts or on my off days. I’d love to hear how others incorporate bike work into their training program.
6
Posted on 11/17/19 at 11:08 pm to arktiger28
Tabata after lifting.
Long & slow on off days
Long & slow on off days
Posted on 11/18/19 at 9:07 am to arktiger28
I always use it for conditioning after a leg day
today ill be doing 10 rounds, 2 mins a round
10 cals
5 front squats
rest
today ill be doing 10 rounds, 2 mins a round
10 cals
5 front squats
rest
Posted on 11/18/19 at 10:26 am to lsu777
quote:
Tabata after lifting.
I do this and it works well for me.
Lately, I alternate. On upper body days, I do upper only on the air bike. Lower days, I only pedal with my legs.
Posted on 11/18/19 at 12:34 pm to arktiger28
I have used it several different ways. Tabata is great.
I will put in an AMRAP or rounds for time where I will do 10 cal or 800 m as the set limit.
so 5 rounds of
10 cal on the bike
10 GHD sit ups
10 85 lb sandbag up and over the shoulder
or bookend a WOD
buy in with 500 m on the bike
then cash out with 500 m on the bike
nice slow ride on recovery days are good to get the blood moving through the entire body.
enjoy it, it's an butt whipper
I will put in an AMRAP or rounds for time where I will do 10 cal or 800 m as the set limit.
so 5 rounds of
10 cal on the bike
10 GHD sit ups
10 85 lb sandbag up and over the shoulder
or bookend a WOD
buy in with 500 m on the bike
then cash out with 500 m on the bike
nice slow ride on recovery days are good to get the blood moving through the entire body.
enjoy it, it's an butt whipper
Posted on 11/18/19 at 11:02 pm to arktiger28
Just got mine too and I’m enjoying it very much. So far sticking to simple Tabata intervals. it’s so easy to use compared to other machines like a rower, peloton etc. no strapping in, no special shoes, you just go to work
Posted on 11/19/19 at 6:47 am to arktiger28
quote:
Rogue Echo Bike
quote:
fun workouts?
No. None.
Posted on 11/19/19 at 1:06 pm to arktiger28
I use the bike to warm up. Maybe 5 mins or sometimes legs only or arms only depending on what barbell work I’m doing. If I’m doing front/back squats I won’t do anything on the bike afterwards. Otherwise I may do tabata (10 rounds 1 min on, 2 min off) or longer sustained pieces (300 cals for time, max cals for time, etc). One of my favorites is 50-40-30-20-10 bike cals/row cals/double unders. Or using the same rep scheme, bike cals/barbell thrusters at 45#
This post was edited on 11/19/19 at 1:08 pm
Posted on 11/19/19 at 9:11 pm to PennyPacker
Did the Tabata tonight and almost died. Just had to lay in the floor a while. It just doesn’t seem like it should be that hard but damn if it ain’t a killer.
Posted on 11/19/19 at 9:28 pm to arktiger28
quote:
Did the Tabata tonight and almost died. Just had to lay in the floor a while. It just doesn’t seem like it should be that hard but damn if it ain’t a killer.
Oh, it is. I've never found a more painful form of cardio. It just beats you down.
Posted on 11/20/19 at 6:45 am to arktiger28
quote:
Did the Tabata tonight and almost died. Just had to lay in the floor a while. It just doesn’t seem like it should be that hard but damn if it ain’t a killer.
It's definitely unique in how it takes everything you put into it and uses it to punish your arse 2 fold. I have used other air bikes and the Rogue Echo is the worst/best. If u use it regularly it will make u more fit. Enjoy
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