Rogue Move - Echo 100 Cal Program (eBook)
Rogue Move - Echo 100 Cal Program (eBook)
Product Description
The Echo 100 Cal eBook is a comprehensive 8-week training program we’ve developed as part of the Rogue Move programming and cycle series. Consisting of two varying and evolving sessions per week, this program is designed to help people of any experience level get accustomed to and comfortable with the Rogue Echo Bike 3.0, from optimal set-up and maintenance to creating custom intervals and improved technique.
The marker for this cycle will be 100 calories for time, which will be a good indicator of your power output in and around the 5-10 minute mark. By testing how long it takes to complete 100 calories on the bike at the beginning and end of the eight weeks, you’ll have clear evidence of the program’s benefits and effectiveness.
Our Echo 100 Cal workouts are made up of short sprint sessions, medium and long time duration efforts, and technique focused sessions. It is important to complete the sessions in order, trying to complete the minimum of two sessions per week.
Additional bike accessories can help you get even more out of the program. You can explore all available Echo Bike accessories on our Echo Bike page.
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ROGUE MOVE - ECHO 100 CALORIE PROGRAM (EBOOK)
EXCLUSIVE PROGRAMMING FOR THE ROGUE ECHO BIKE 3.0
The Echo 100 Cal eBook is a comprehensive 8-week training program we’ve developed as part of the Rogue Move programming and cycle series. Consisting of two varying and evolving sessions per week, this program is designed to help people of any experience level get accustomed to and comfortable with the Rogue Echo Bike 3.0, from optimal set-up and maintenance to creating custom intervals and improved technique.
The marker for this cycle will be 100 calories for time, which will be a good indicator of your power output in and around the 5-10 minute mark. By testing how long it takes to complete 100 calories on the bike at the beginning and end of the eight weeks, you’ll have clear evidence of the program’s benefits and effectiveness.
Our Echo 100 Cal workouts are made up of short sprint sessions, medium and long time duration efforts, and technique focused sessions. It is important to complete the sessions in order, trying to complete the minimum of two sessions per week.
Additional bike accessories can help you get even more out of the program. You can explore all available Echo Bike accessories on our Echo Bike page.
Recommended Equipment:
FAQ
Sample Day
Week 5 Day 2
Medium Time - Medium Effort - (15mins - @150+Cal)
Warm Up
3 Rounds
-15/12 Cals
-15 Air Squat
- 15 Push Ups
- Steady pace, just moving and warming up
- Mobilize
Work
3 Rounds
- 5 min work
- 3 min rest - walking between rounds
- 5-10 rpm under your 100 cal test average
- This should be at a sustainable pace where repeatability across the rounds is key
- Record average RPM for each 5 min interval and calories completed
Cool Down
- 5 min light jog
- Mobilize
Gear Specs
Specifications:
- Rogue Move programming eBook - 15 pages (Digital Only)
- Exercise Bike Program / Stationary Bike Program exclusively for the Rogue Echo Bike
- Period: 8 Weeks
- Focused on improving power output and technique on the Echo Bike
PLEASE NOTE: This Echo 100 Cal Program is a digital file and NOT a physical book. The digital file will be accessible in your Rogue account used for purchase and cannot be transferred.
