Agreement and Release of Liability
In consideration of being allowed to participate in the activities and programs offered by
OnlineWOD, subsidiary of Click Statement Inc, and to use its programs and training, in
addition to the payment of any fee or charge, I do hereby waive, release and forever
discharge and hold harmless OnlineWOD, subsidiary of Click Statement Inc and its
consultants, officers, agents, and employees from any and all responsibility, liability, cost
and expenses, including injuries or damages, resulting from my participation in any
activities, or my use of any programs designed by OnlineWOD, subsidiary of Click
Statement Inc. I do also hereby release OnlineWOD, subsidiary of Click Statement Inc its
consultants, officers, agents and employees from any responsibility or liability for any
injury, damage or disorder (physical, metabolic, or otherwise) to myself, or in any way
arising out of or connected with my participation in any activities with OnlineWOD.
I understand and am aware that strength, flexibility, and aerobic exercise, including the
use of equipment are a potentially hazardous activity. I also understand that fitness
activities involve a risk of injury and even death, and that I am voluntarily participating in
these activities and using equipment and machinery with knowledge of the dangers
involved. I hereby agree to expressly assume and accept any and all risks of injury or
death related to said fitness activities. In addition, I certify that I am 18 years of age or
older.
I do hereby further declare myself to be physically sound and suffering from no condition,
impairment, disease, infirmity or other illness that would affect nutrient metabolism or
prevent my participation or use of equipment or machinery except as hereinafter stated. I
do hereby acknowledge that OnlineWOD, subsidiary of Click Statement Inc has
recommended to me that I obtain a physician’s approval for my participation in an
exercise/fitness activity or in the use of exercise equipment and machinery. I also
acknowledge that OnlineWOD, subsidiary of Click Statement Inc has recommended that I
have a yearly or more frequent physical examination and consultation with my physician
as to physical activity, exercise and use of exercise and training equipment so that I might
have his/ her recommendations concerning these fitness activities and equipment use. I
acknowledge that I have either had a physical examination and been given my physician’s
permission to participate, or that I have decided to participate in activity and use of
equipment, machinery, and programs designed by OnlineWOD, subsidiary of Click
Statement Inc without the approval of my physician and do hereby assume all
responsibility for my participation and activities, and utilization of equipment and
machinery in my activities. OnlineWOD diet/training programs are not meant to treat or
manage any health condition. Always consult with your healthcare provider prior to
adjusting your current style of eating or beginning any new diet and/or training plan.
In addition, I hereby represent and warrant that I am currently covered by an accident and
health insurance policy. With my purchase of the OnlineWOD Training Programs or any
other template purchase, I understand that I am not purchasing individual consultation
services, and I neither expect nor presume any requirement on the part of the
OnlineWOD, subsidiary of Click Statement Inc staff to answer specific, direct questions
about the templates nor their modification procedures. I understand that by purchasing
any of OnlineWOD Training Programs I am bound to this entire agreement. I also agree
that the templates are not a guaranteed guide to results of any sort and agree not to hold
OnlineWOD, subsidiary of Click Statement Inc staff liable for any outcomes or a lack
thereof.
AGREEMENT AND RELEASE OF LIABILITY
Prepared exclusively for Marcin, Ciurak (mciurak@wp.pl). Order: 15176.
Unauthorized copying or distribution is prohibited by law.
12-Week Air Bike Program
Overview
The 12-week Air Bike Program is designed to help you build a better aerobic
engine. You’ll improve your pacing, breathing, and recovery. By the end of the
program, most of you will see significant progress in your 10-minute max-calorie
Time Trial. And you’re sure to see carry-over effects in other aspects of your
training—especially when it comes to work capacity and recovery.
Testing
First thing’s first: Before we prescribe any aerobic training, we need to measure
your baseline aerobic capacity. Work capacity can be tested in a variety of ways.
But in this program, we’ll use the 10-minute max-calorie Time Trial. This test
provides an accurate measurement of work capacity, along with an ability to
compare your score to other athletes in a similar division. We suggest you perform
this test a week before starting the program, and again a few days after
completion to evaluate your progress.
10-Minute Max Calorie Time Trial Strategy
Before (Warm Up)
Warm up well. We suggest the following:
Bike 5 minutes at easy pace, followed by:
6 Rounds
Bike 30 seconds at hard pace
Bike 30 seconds at recovery pace
Rest until fully recovered before the test.
During (Time Trial)
Set “Target Time” for 10 Minutes. Once you’re ready to perform the trial, hit
“Enter.”
Pace yourself on minutes 0-4. Don’t fall off the pace on minutes 4-7, which’ll be
the hardest psychologically. Finally, give it everything you’ve got in minutes 7-10.
PROGRAM DESIGN
Prepared exclusively for Marcin, Ciurak (mciurak@wp.pl). Order: 15176.
Unauthorized copying or distribution is prohibited by law.
After (Cool Down)
Bike 10 minutes at recovery pace.
Make sure to record all metrics so you can compare the next time you perform this
test. If possible, wear a Heart Rate Monitor during the Time Trial. Record all data
for future comparison.
IMPORTANT: Don’t forget to note your Average RPMs during the Time Trial, as
this is the metric we’ll use to pace your workouts. If your brand of the air bike does
not display the Average RPM metric, make your best guess based on what you
managed to maintain during your test.
Pacing Guidelines
The intensity with which you exercise is one of the most important aspects of
training and physical fitness. You can use exercise intensity to determine (1) if
you’re working hard enough, and (2) if you’re not.
Our program includes two different ways you can pace your workouts:
1. Time Trial Average RPMs Pacing
2. Pacing by Feel
Option 1: Time Trial Average RPMs Pacing
This is our recommended option. You’re provided a range of RPMs listed for each
time or calorie measurement, allowing you to calculate the exact pace you should
be at each interval based on your average Time Trial RPMs.
For example:
Bike 2 minutes at hard pace [-2 to +2 RPM]
This means that for someone with an average pace of 70 RPMs during their Time
Trial, the recommended pace is anywhere between 68 to 72 RPMs. As you get
further into the program, feel free to push the pace closer to the more difficult
number. If you’re feeling off, it’s okay to fall back to the easier number.
We understand that not everyone is willing to put themselves through the time trial
or cares enough about adhering to the exact paces. But if you perform our
workouts using this pacing strategy, you’ll get a more precise understanding of
your progress.
PROGRAM DESIGN
Prepared exclusively for Marcin, Ciurak (mciurak@wp.pl). Order: 15176.
Unauthorized copying or distribution is prohibited by law.
Option 2: Pacing by Feel
This is a less accurate pacing strategy. It’s suitable for beginners, or athletes not
looking to complete the Time Trial. For each interval, you'll notice a suggested
effort level in plain language. The breakdown below illustrates the most common
levels you’ll see in the program, and their correlation to how fast you should go.
Recovery: Pace you can hold indefinitely. Intended for recovery.
Easy: Pace you can hold for 1-2 hours. You can carry on a full conversation at this
pace without gasping for air between words or sentences.
Moderate: Pace you can hold for 30 minutes. You can speak a sentence or two at
a time before having to take a gasp of breath.
Hard: Pace you can hold for 10 minutes. You might get a word or two out, but
breathing is difficult, and talking is challenging.
Very Hard: Pace you can hold for 2-4 minutes maximum. Even a single word is
nearly impossible to get out.
Maximum: Pace you can hold for a short time, anywhere between 10-30 seconds.
You are completely out of breath and unable to talk.
Don’t worry if this seems confusing. The more you progress through this training,
the more you’ll begin to understand what each interval should feel like.
Energy System Specific Training
All the sessions in our program are broken down into three different types,
prioritizing each specific energy system.
You have three energy systems you can draw on to produce energy:
Phosphagen (Used primarily during very short sprints.)
Glycolytic (Used primarily during fast efforts lasting 45-60 seconds.)
Oxidative (Used primarily during longer duration efforts lasting 4+ minutes.)
The current structure of our program ensures that you train all three energy
systems at least once per week for optimal performance increase.
Day 1: Power Output is the priority. Low volume and short distances performed at
very high intensity.
Day 2: Aerobic Threshold is the priority. High volume and less speed. Volume is
the intensity.
Day 3: Lactate Threshold is the priority. Moderate volume and moderate-to-high
intensity.
Day 4 - Optional: Aerobic Threshold workout utilizing Zone 2 training.
Day 5 - Optional: Lactate Threshold is the priority. Moderate volume and
moderate-to-high intensity.
PROGRAM DESIGN
Prepared exclusively for Marcin, Ciurak (mciurak@wp.pl). Order: 15176.
Unauthorized copying or distribution is prohibited by law.
The program is designed to be performed in the order that it's written, since some
of the progressions are meant to build on each other in terms of volume and
intensity.
Training Schedule (3-to-5 days per week)
Depending on your availability and goals, you may opt to work out only 3 days per
week. In this case, we suggest you perform a workout from each of the energy
systems at least once per week. On the days that you're not feeling your best, we
recommend you do the aerobic threshold workouts, which albeit longer, will not be
as physiologically challenging as lactate or power output-priority workouts.
Zone 2 Training
Each week we've included optional zone 2 training.
When you exercise in heart rate zone 2, you feel like you can maintain your output
for a long time. The intensity is fairly light. It feels like you’re at about 60-70% of
your max heart rate.
You’re probably in zone 2 on long walks, big hikes, and during long-distance
swims. You feel like you’re working out, but it’s not overly taxing.
There are some big-time benefits to training in the low impact zone. You can read
more about it here.
AirDyne Notes
For those of you using a Schwinn AirDyne branded air bike:
For calorie-based workouts, multiply the prescribed number of calories by (1.5).
(For example, if the workout calls for " 30 calories,” convert it to 45 calories (30 x
1.5) for the AirDyne.)
Suggested Warm-Ups & Cool-Downs
Each workout should include a proper warm-up and cool-down. Your warm-ups
should resemble each training session: Include shorter variations of similar
intervals up to the same effort level.
For example:
Bike 3-5 minutes at easy pace, followed by:
3 Rounds
PROGRAM DESIGN
Prepared exclusively for Marcin, Ciurak (mciurak@wp.pl). Order: 15176.
Unauthorized copying or distribution is prohibited by law.
Bike 1 minute at hard pace
Bike 1 minute at recovery pace
OR
Bike 5 minutes increasing speed every 30 seconds
Your cool-down, on the other hand, does not have to resemble your workout. A 5to-10-minute easy bike spin followed by a stretching session should do the trick.
Both warm-ups and cool-downs provide you with a chance to get some extra
mileage on the machine. Do not skip them!
Stretching & Mobility
We recommend doing a 10-to-15-minute stretching routine after each workout.
Visit this page for more information.
Mixed Modal Workouts
As a bonus, we have included an extra mixed modal engine-building workout each
week. Feel free to add them into your training for variety.
FAQ
Please visit this page for answers to frequently asked questions.
PROGRAM DESIGN
Prepared exclusively for Marcin, Ciurak (mciurak@wp.pl). Order: 15176.
Unauthorized copying or distribution is prohibited by law.
WEEK 1
Day 1 | Power Output
10 Rounds
Set your workout timer to 1 minute of work/1 minute
of rest for a total of 10 rounds.
Bike 1 minute
Rest 1 minute
Bike the first 10/8 calories of each working minute
at max pace [Max RPM], then continue at hard
pace [-2 to +2 RPM]
Sprint the first 10/8 calories of each minute before
settling into a challenging pace, within 2 RPM of
your average 10-minute max calories time trial pace
if you’ve completed it.
The first number represents suggested calories for
males, second number for females. You should be
completing the sprint portion of each minute within
the first 30 seconds.
Timer App: iPhone AppStore | Google Play Store
Day 2 | Aerobic Threshold
4 Rounds
Bike 2 minutes at very easy pace [-12 to -14 RPM]
Bike 2 minutes at easy pace [-8 to -10 RPM]
Bike 2 minutes at moderate pace [-4 to -6 RPM]
Bike 1 minute at recovery pace
No rest between rounds
Aerobic threshold workouts are designed to be
completed at the very easy-to-moderate pace. You
should never feel like you’re “redlining” on these
types of workouts.
We will slowly increase the duration of these types of
workouts over the next 12 weeks of this program.
Day 3 | Lactate Threshold
4 Rounds
Bike 3 minutes at moderate pace [-4 to -6 RPM]
Bike 90 seconds at recovery pace
No rest between rounds
1
STRENGTH PROGRAM | BODYWEIGHT PROGRAM | DUMBBELL PROGRAM
Prepared exclusively for Marcin, Ciurak (mciurak@wp.pl). Order: 15176.
Unauthorized copying or distribution is prohibited by law.
WEEK 1
Day 4 | Aerobic Threshold | Optional
Zone 2 Training
This should be a relatively slow, sustainable pace
that you could maintain for hours.
Bike 35 minutes
If you have access to a heart rate monitor, please
use the following formula to calculate your Zone 2
range:
Calculate your HRR [Heart Rate Reserve]
220 – Your Age – RHR [Resting Heart Rate]
Calculate your Zone 2 Heart Rate Range
Minimum: RHR + 0.5 [HRR]
Maximum: RHR + 0.75 [HRR]
Suggested Heart Rate Monitor: Polar H10
Day 5 | Lactate Threshold | Optional
3 Rounds
Bike 4 minutes at moderate pace [-4 to -6 RPM]
Bike 1 minute at recovery pace
Bike 3 minutes at moderate-hard pace [-2 to -4 RPM]
Bike 1 minute at recovery pace
Bike 2 minutes at hard pace [-2 to +2 RPM]
As intervals decrease in time duration, your pace
should increase. This progression will get tough in
later rounds, especially during the 2-minute
interval. Try to stick to your RPM paces on rounds
1 and 2. Dial it down slightly on round 3 if you
must. Remember, you have 3 minutes of rest after
last interval. Stay strong and push hard.
Rest 3 minutes between rounds
Mixed Modal Workout | Bonus
EMOM 9
Every minute on the minute for 9 minutes
Min 1: 15/12 calories
Min 2: 10-15 burpees
Min 3: 50-70 double unders
Pick a challenging number of reps you can
maintain for 9 minutes. Rest 3 minutes, then do it
again. May substitute double unders to jumping
jacks or single unders. Scale up burpees to the bar
facing variation.
Rest 3 minutes
Repeat
2
STRENGTH PROGRAM | BODYWEIGHT PROGRAM | DUMBBELL PROGRAM
Prepared exclusively for Marcin, Ciurak (mciurak@wp.pl). Order: 15176.
Unauthorized copying or distribution is prohibited by law.
WEEK 2
Day 1 | Power Output
10 Rounds
Bike 15/12 calories at max pace [Max RPM]
Rest 2 minutes between rounds
This is a hard sprint progression, designed to
increase your anaerobic power output.
Make sure to warm up well before beginning the
workout.
Each round, give your best effort for the number of
calories prescribed.
It is normal for your RPM to drop off as you get
deeper into the rounds.
The first number represents suggested calories for
males, second number for females.
Day 2 | Aerobic Threshold
For Time
Bike 8 minutes at very easy pace [-12 to -14 RPM]
Bike 2 minutes at recovery pace
Bike 8 minutes at easy pace [-8 to -10 RPM]
Bike 2 minutes at recovery pace
Bike 8 minutes at moderate pace [-4 to -6 RPM]
Pick a comfortable pace for the first 8 minutes,
increasing +4-6 RPMs each subsequent interval.
Day 3 | Lactate Threshold
4 Rounds
Bike 3 minutes at hard pace [-2 to +2 RPM]
Bike 30 seconds at recovery pace
Bike 10 seconds at hard pace [-2 to +2 RPM]
Bike 10 seconds at very hard pace [+2 to +6 RPM]
Bike 10 seconds at max pace [Max RPM]
Rest 5 minutes between rounds
Choose a pace you can maintain each round while
working at around hard effort for the duration of 3
minutes. If you’ve completed the 10-minute max
calories time trial, you should stay within 2 RPM of
your average pace each 3-minute interval.
Example:
Min 0-3:00: Bike at 60 RPM
Min 3-3:30: Bike at recovery pace
Min 3:30-3:40: Bike at 60 RPM
Min 3:40-3:50: Bike at 65 RPM
Min 3:50-4:00: Bike at 70+ RPM
(Athlete with an average time trial pace of 60 RPM)
3
STRENGTH PROGRAM | BODYWEIGHT PROGRAM | DUMBBELL PROGRAM
Prepared exclusively for Marcin, Ciurak (mciurak@wp.pl). Order: 15176.
Unauthorized copying or distribution is prohibited by law.
WEEK 2
Day 4 | Aerobic Threshold | Optional
Zone 2 Training
This should be a relatively slow, sustainable pace
that you could maintain for hours.
Bike 35 minutes
If you have access to a heart rate monitor, make
sure to use the formula listed in week 1 / day 4
workout to calculate your Zone 2 ranges.
Although there is no real need to warm up, we
suggest performing a cool down by doing some
mobility & stretching work.
Suggested Heart Rate Monitor: Polar H10
Day 5 | Lactate Threshold | Optional
4 Rounds
Bike 60/48 calories at moderate pace [-4 to -6 RPM]
Bike 1 minute at recovery pace
Bike 30/24 calories at hard pace [-2 to +2 RPM]
The first number represents suggested calories
for males, second number for females.
Rest 3 minutes between rounds
Mixed Modal Workout | Bonus
EMOM 20
Every minute on the minute for 20 minutes
Odd minutes: 15/12 calories
Even minutes: 8 wallballs + 8 burpees
4
Pick a challenging number of reps you can
maintain for the duration of each minute.
Substitute wallballs with jumping squats if
needed.
STRENGTH PROGRAM | BODYWEIGHT PROGRAM | DUMBBELL PROGRAM
Prepared exclusively for Marcin, Ciurak (mciurak@wp.pl). Order: 15176.
Unauthorized copying or distribution is prohibited by law.
WEEK 3
Day 1 | Power Output
4 Rounds
Bike 30/22 calories at hard pace [-2 to +2 RPM]
Rest 30 seconds
Bike 10/8 calories at max pace [Max RPM]
You hard pace for 30 calories will be at or around
your average 10-minute time trial pace.
Rest 3 minutes between rounds
Day 2 | Aerobic Threshold
4 Rounds
Bike 3 minutes at easy pace [-8 to -10 RPM]
Bike 2 minutes at moderate pace [-4 to -6 RPM]
Bike 1 minute at recovery pace
No rest between rounds
Day 3 | Lactate Threshold
4 Rounds
Bike 3 minutes at hard pace [-2 to +2 RPM]
If you have completed the 10-minute max calories
time trial, you should stay within 2 RPM of your
average pace each interval.
Rest 90 seconds between rounds
5
STRENGTH PROGRAM | BODYWEIGHT PROGRAM | DUMBBELL PROGRAM
Prepared exclusively for Marcin, Ciurak (mciurak@wp.pl). Order: 15176.
Unauthorized copying or distribution is prohibited by law.
WEEK 3
Day 4 | Aerobic Threshold | Optional
Zone 2 Training
Bike 40 minutes
Suggested Heart Rate Monitor: Polar H10
Day 5 | Lactate Threshold | Optional
4 Rounds
Bike 2 minutes at moderate pace [-4 to -6 RPM]
Bike 60 seconds at recovery pace
Bike 90 seconds at hard pace [-2 to +2 RPM]
Bike 60 seconds at recovery pace
Bike 60 seconds at very hard pace [+2 to +6 RPM]
Rest 2 minutes between rounds
Mixed Modal Workout | Bonus
EMOM 10
Every minute on the minute for 10 minutes
10/8 calories + 8-10 burpees
6
Pick a challenging number of reps you can maintain
for the duration of each minute. Both calories on
the bike and burpees need to be completed in
the same minute. Make sure you have at least 10
seconds of rest each minute. If not, scale down your
reps/calories.
STRENGTH PROGRAM | BODYWEIGHT PROGRAM | DUMBBELL PROGRAM
Prepared exclusively for Marcin, Ciurak (mciurak@wp.pl). Order: 15176.
Unauthorized copying or distribution is prohibited by law.
WEEK 4
Day 1 | Power Output
3 Rounds
Tabata (8 Rounds of 20 seconds work/10 seconds
rest) at very hard pace [+2 to +6 RPM]
Rest 4 minutes between rounds
Set your workout timer to either a built-in tabata
mode, or 8 rounds of 20 seconds work/10 seconds
rest].
Bike at just below your max pace each interval,
aiming to accumulate as many calories as you
possibly can.
Timer App: iPhone AppStore | Google Play Store
Day 2 | Aerobic Threshold
3 Rounds
Bike 4 minutes at moderate pace [-8 to -10 RPM]
Bike 1 minute at recovery pace
Bike 2 minutes at easy pace [-4 to -6 RPM]
Bike 1 minute at recovery pace
No rest between rounds.
Day 3 | Lactate Threshold
4 Rounds
Bike 3 minutes at moderate pace [-4 to -6 RPM]
Bike 1 minute at recovery pace
Bike 3 minutes at moderate pace [-4 to -6 RPM]
Rest 3 minutes between rounds
7
STRENGTH PROGRAM | BODYWEIGHT PROGRAM | DUMBBELL PROGRAM
Prepared exclusively for Marcin, Ciurak (mciurak@wp.pl). Order: 15176.
Unauthorized copying or distribution is prohibited by law.
WEEK 4
Day 4 | Aerobic Threshold | Optional
Zone 2 Training
Bike 40 minutes
Suggested Heart Rate Monitor: Polar H10
Day 5 | Lactate Threshold | Optional
3 Rounds
Bike 30/24 calories at hard pace [-2 to +2 RPM]
Bike 30/24 calories at moderate pace [-4 to -6 RPM]
Bike 30/24 calories at hard pace [-2 to +2 RPM]
Bike 30/24 calories at moderate pace [-4 to -6 RPM]
Rest 3 minutes between rounds
Mixed Modal Workout | Bonus
For Time
Scale strict handstand push-ups to the kipping
variation or to regular push-ups if needed.
27-21-15-9
Calories
Strict handstand push-ups
8
STRENGTH PROGRAM | BODYWEIGHT PROGRAM | DUMBBELL PROGRAM
Prepared exclusively for Marcin, Ciurak (mciurak@wp.pl). Order: 15176.
Unauthorized copying or distribution is prohibited by law.
WEEK 5
Day 1 | Power Output
3 Rounds
Bike 15/12 calories at hard pace [-2 to +2 RPM]
Rest 2 minutes
Bike 20/15 calories at hard pace [-2 to +2 RPM]
Rest 2 minutes
Bike 30/22 calories at hard pace [-2 to +2 RPM]
Rest 5 minutes between rounds
Day 2 | Aerobic Threshold
5 Rounds
Bike 2 minutes at very easy pace [-12 to -14 RPM]
Bike 2 minutes at easy pace [-8 to -10 RPM]
Bike 2 minutes at moderate pace [-4 to -6 RPM]
Bike 1 minute at recovery pace
No rest between rounds
Day 3 | Lactate Threshold
4 Rounds
Bike 4 minutes at moderate pace [-4 to -6 RPM]
Bike 90 seconds at recovery pace
No rest between rounds
9
STRENGTH PROGRAM | BODYWEIGHT PROGRAM | DUMBBELL PROGRAM
Prepared exclusively for Marcin, Ciurak (mciurak@wp.pl). Order: 15176.
Unauthorized copying or distribution is prohibited by law.
WEEK 5
Day 4 | Aerobic Threshold | Optional
Zone 2 Training
Bike 45 minutes
Suggested Heart Rate Monitor: Polar H10
Day 5 | Power Output | Optional
EMOM 8
Every minute on the minute for 8 minutes
Bike 12-15 / 9-12 calorie at very hard pace [+2 to +6
RPM]
Rest 2 minutes
Repeat
Set your workout timer to 2 cycles of 8-minute
intervals (EMOMs) with 2 minutes of rest in
between.
You should be able to complete the prescribed
number of calories in each minute within the first 3040 seconds. Adjust accordingly.
The first range of numbers is a suggestion for
males, second, for females.
Timer App: iPhone AppStore | Google Play Store
Mixed Modal Workout | Bonus
10 Rounds
Every 2 minutes, complete:
15/12 calories
5 burpees
10 push-ups
15 air squats
10
Pick a challenging number of reps you can maintain
for the duration of each 2-minute interval. You
should have at least 20 seconds of rest remaining
each interval. If not, scale down your reps.
STRENGTH PROGRAM | BODYWEIGHT PROGRAM | DUMBBELL PROGRAM
Prepared exclusively for Marcin, Ciurak (mciurak@wp.pl). Order: 15176.
Unauthorized copying or distribution is prohibited by law.
WEEK 6
Day 1 | Power Output
4 Rounds
Bike 25/20 calories at hard pace [-2 to +2 RPM]
Rest 2 minutes
Bike 15/12 calories at very hard pace [+2 to +6 RPM]
Rest 2 minutes
Bike 10/8 calories at max pace [Max RPM]
Rest 5 minutes between rounds
Day 2 | Aerobic Threshold
For Time
Bike 9 minutes at very easy pace [-12 to -14 RPM]
Bike 2 minutes at recovery pace
Bike 9 minutes at easy pace [-8 to -10 RPM]
Bike 2 minutes at recovery pace
Bike 9 minutes at moderate pace [-4 to -6 RPM]
We are building on a progression from the week
2 / day 2 workout by adding extra 1 minute of
work to each working interval.
Pick a comfortable pace for the first 9 minutes,
increasing 4 to 6 RPM each subsequent interval.
Day 3 | Lactate Threshold
4 Rounds
Bike 3 min 30 sec at hard pace [-2 to +2 RPM]
Bike 30 seconds at recovery pace
Bike 10 seconds at hard pace [-2 to +2 RPM]
Bike 10 seconds at very hard pace [+2 to +6 RPM]
Bike 10 seconds at max pace [Max RPM]
We are continuing the progression from week 2 /
day 3, by adding extra 30 seconds to each
interval.
Rest 5 minutes between rounds
11
STRENGTH PROGRAM | BODYWEIGHT PROGRAM | DUMBBELL PROGRAM
Prepared exclusively for Marcin, Ciurak (mciurak@wp.pl). Order: 15176.
Unauthorized copying or distribution is prohibited by law.
WEEK 6
Day 4 | Aerobic Threshold | Optional
Zone 2 Training
Bike 45 minutes
Suggested Heart Rate Monitor: Polar H10
Day 5 | Lactate Threshold | Optional
For Time
Bike 50-40-30-20-10 calories at hard pace [-2 to +2 RPM]
1:1 work/rest ratio
1:1 Work-to-rest ratio means that you will
spend the same amount of time resting as it
took you to bike the previous number of
calories.
Example:
If it takes you 3 minutes and 10 seconds to
bike 50 calories, you will rest 3 minutes and
10 seconds before biking 40 calories.
Mixed Modal Workout | Bonus
10 Rounds
15/12 calories
12 Box jump overs 24/20”
Substitute box jump overs with tuck jumps if
needed.
Rest 90 seconds between rounds
12
STRENGTH PROGRAM | BODYWEIGHT PROGRAM | DUMBBELL PROGRAM
Prepared exclusively for Marcin, Ciurak (mciurak@wp.pl). Order: 15176.
Unauthorized copying or distribution is prohibited by law.
WEEK 7
Day 1 | Power Output
3 Rounds
Bike 35/30 calories at hard pace [-2 to +2 RPM]
Rest 90 seconds
Bike 25/20 calories at very hard pace [+2 to +6 RPM]
Rest 90 seconds
Bike 15/12 calories at max pace [Max RPM]
Rest 3 minutes between rounds
Day 2 | Aerobic Threshold
5 Rounds
Bike 3 minutes at easy pace [-8 to -10 RPM]
Bike 2 minutes at moderate pace [-4 to -6 RPM]
Bike 1 minute at recovery pace
No rest between rounds
Day 3 | Lactate Threshold
5 Rounds
Bike 3 minutes at hard pace [-2 to +2 RPM]
If you have completed the 10-minute max
calories time trial, you should stay within 2 RPM
of your average pace each interval.
Rest 90 seconds between rounds
13
STRENGTH PROGRAM | BODYWEIGHT PROGRAM | DUMBBELL PROGRAM
Prepared exclusively for Marcin, Ciurak (mciurak@wp.pl). Order: 15176.
Unauthorized copying or distribution is prohibited by law.
WEEK 7
Day 4 | Aerobic Threshold | Optional
Zone 2 Training
Bike 50 minutes
Suggested Heart Rate Monitor: Polar H10
Day 5 | Power | Optional
EMOM 24
Every minute on the minute for 24 minutes
Bike 9-12 / 6-9 calories at very hard pace [+2 to +6
RPM]
Rest 1 minute after rounds 10 and 18
Set your timer to 24 rounds of 1-minute intervals.
Example:
Min 1-10: Bike 9 calories
Min 10-11: Rest
Min 11-18: Bike 9 calories
Min 18-19: Rest
Min 19-24: Bike 9 calories
Timer App: iPhone AppStore | Google Play Store
Mixed Modal Workout | Bonus
6 Rounds
Every 2 minutes, complete:
Scale up burpees to the bar facing variation if
needed.
20/15 calories
Max burpees in the remaining time
Rest 1 minute between rounds
14
STRENGTH PROGRAM | BODYWEIGHT PROGRAM | DUMBBELL PROGRAM
Prepared exclusively for Marcin, Ciurak (mciurak@wp.pl). Order: 15176.
Unauthorized copying or distribution is prohibited by law.
WEEK 8
Day 1 | Power Output
4 Rounds
Bike 30/22 calories at hard pace [-2 to +2 RPM]
Rest 2 minutes
Bike 20/15 calories at very hard pace [+2 to +6 RPM]
Rest 3 minutes
Bike 30 seconds for calories at max pace [Max RPM]
Rest 4 minutes between rounds
Day 2 | Aerobic Threshold
3 Rounds
Bike 5 minutes at moderate pace [-4 to -6 RPM]
Bike 1 minute at recovery pace
Bike 3 minutes at easy pace [-8 to -10 RPM]
Bike 1 minute at recovery pace
No rest between rounds.
Day 3 | Lactate Threshold
4 Rounds
Bike 3 minutes at hard pace [-2 to +2 RPM]
Bike 1 minute at recovery pace
Bike 3 minutes at moderate pace [-4 to -6 RPM]
Rest 3 minutes between rounds
15
STRENGTH PROGRAM | BODYWEIGHT PROGRAM | DUMBBELL PROGRAM
Prepared exclusively for Marcin, Ciurak (mciurak@wp.pl). Order: 15176.
Unauthorized copying or distribution is prohibited by law.
WEEK 8
Day 4 | Aerobic Threshold | Optional
Zone 2 Training
Bike 50 minutes
Suggested Heart Rate Monitor: Polar H10
Day 5 | Lactate Threshold | Optional
4 Rounds
Bike 2:30 at hard pace [-2 to +2 RPM]
Rest 2:30
Rest 5 minutes
Repeat
Mixed Modal Workout | Bonus
For Time
Bike 150 calories
Every 2 minutes, including 0:00 perform 15 air
squats, 10 push-ups, 5 burpees.
16
STRENGTH PROGRAM | BODYWEIGHT PROGRAM | DUMBBELL PROGRAM
Prepared exclusively for Marcin, Ciurak (mciurak@wp.pl). Order: 15176.
Unauthorized copying or distribution is prohibited by law.
WEEK 9
Day 1 | Power Output
12 Rounds
Bike 1 minute
Rest 1 minute
Bike the first 10/8 calories in each minute at max
pace [Max RPM], then continue at hard pace [-2 to
+2 RPM]
Day 2 | Aerobic Threshold
6 Rounds
Bike 2 minutes at very easy pace [-12 to -14 RPM]
Bike 2 minutes at easy pace [-8 to -10 RPM]
Bike 2 minutes at moderate pace [-4 to -6 RPM]
Bike 1 minute at recovery pace
No rest between rounds
Day 3 | Lactate Threshold
4 Rounds
Bike 5 minutes at moderate pace [-4 to -6 RPM]
Bike 90 seconds at recovery pace
No rest between rounds
17
STRENGTH PROGRAM | BODYWEIGHT PROGRAM | DUMBBELL PROGRAM
Prepared exclusively for Marcin, Ciurak (mciurak@wp.pl). Order: 15176.
Unauthorized copying or distribution is prohibited by law.
WEEK 9
Day 4 | Aerobic Threshold | Optional
Zone 2 Training
Bike 55 minutes
Suggested Heart Rate Monitor: Polar H10
Day 5 | Lactate Threshold | Optional
For Time
Bike 5 minutes at hard pace [-2 to +2 RPM]
Bike 4 minutes at recovery pace
Bike 4 minutes at hard pace [-2 to +2 RPM]
Bike 3 minutes at recovery pace
Bike 3 minutes at hard pace [-2 to +2 RPM]
Bike 2 minutes at recovery pace
Bike 2 minutes at hard pace [-2 to +2 RPM]
Bike 1 minute at recovery pace
Bike 1 minute at hard pace [-2 to +2 RPM]
Mixed Modal Workout | Bonus
For Time
Scale down number of calories if needed.
150 air squats
Every minute, including 0:00 bike 12/9 calories
18
STRENGTH PROGRAM | BODYWEIGHT PROGRAM | DUMBBELL PROGRAM
Prepared exclusively for Marcin, Ciurak (mciurak@wp.pl). Order: 15176.
Unauthorized copying or distribution is prohibited by law.
WEEK 10
Day 1 | Power Output
8 Rounds
Bike 20/15 calories at max pace [Max RPM]
Rest 3 minutes between rounds
Day 2 | Aerobic Threshold
For Time
Bike 10 minutes at very easy pace [-12 to -14 RPM]
Bike 2 minutes at recovery pace
Bike 10 minutes at easy pace [-8 to -10 RPM]
Bike 2 minutes at recovery pace
Bike 10 minutes at moderate pace [-4 to -6 RPM]
Day 3 | Lactate Threshold
4 Rounds
Bike 4 minutes at hard pace [-2 to +2 RPM]
Bike 30 seconds at recovery pace
Bike 10 seconds at hard pace [-2 to +2 RPM]
Bike 10 seconds at very hard pace [+2 to +6 RPM]
Bike 10 seconds at max pace [Max RPM]
We are continuing the progression from week 2 /
day 3 & week 6 / day 3, by adding extra 30
seconds to each interval.
Rest 5 minutes between rounds
19
STRENGTH PROGRAM | BODYWEIGHT PROGRAM | DUMBBELL PROGRAM
Prepared exclusively for Marcin, Ciurak (mciurak@wp.pl). Order: 15176.
Unauthorized copying or distribution is prohibited by law.
WEEK 10
Day 4 | Aerobic Threshold | Optional
Zone 2 Training
Bike 55 minutes
Suggested Heart Rate Monitor: Polar H10
Day 5 | Lactate Threshold | Optional
4 Rounds
Bike 90/72 calories at hard pace [-2 to +2 RPM]
Rest 3 minutes between rounds
Mixed Modal Workout | Bonus
Death By
Every 2 minutes, complete:
8 calories
8 burpees
Add 2 reps to each exercise until unable to
complete in time (10/10, 12/12, 14/14 etc.)
20
STRENGTH PROGRAM | BODYWEIGHT PROGRAM | DUMBBELL PROGRAM
Prepared exclusively for Marcin, Ciurak (mciurak@wp.pl). Order: 15176.
Unauthorized copying or distribution is prohibited by law.
WEEK 11
Day 1 | Power Output
5 Rounds
Bike 30/22 calories at hard pace [-2 to +2 RPM]
Rest 30 seconds
Bike 10/8 calories at max pace [Max RPM]
Rest 3 minutes between rounds
Day 2 | Aerobic Threshold
6 Rounds
Bike 3 minutes at easy pace [-8 to -10 RPM]
Bike 2 minutes at moderate pace [-4 to -6 RPM]
Bike 1 minute at recovery pace
No rest between rounds
Day 3 | Lactate Threshold
6 Rounds
Bike 3 minutes at hard pace [-2 to +2 RPM]
If you have completed the 10-minute max calories
time trial, you should stay within 2 RPM of your
average pace each interval.
Rest 90 seconds between rounds
21
STRENGTH PROGRAM | BODYWEIGHT PROGRAM | DUMBBELL PROGRAM
Prepared exclusively for Marcin, Ciurak (mciurak@wp.pl). Order: 15176.
Unauthorized copying or distribution is prohibited by law.
WEEK 11
Day 4 | Aerobic Threshold | Optional
Zone 2 Training
Bike 60 minutes
Suggested Heart Rate Monitor: Polar H10
Day 5 | Lactate Threshold | Optional
5 Rounds
Bike 90 seconds at very hard pace [+2 to +6 RPM]
Bike 30 seconds at recovery pace
Bike 60 seconds at very hard pace [+2 to +6 RPM]
Bike 60 seconds at recovery pace
Bike 30 seconds at very hard pace [+2 to +6 RPM]
Bike 90 seconds at recovery pace
Rest 3 minutes between rounds
Mixed Modal Workout | Bonus
For Time
50 calories
50 double unders
40 calories
40 air squats
30 calories
30 sit-ups
20 calories
20 push-ups
10 calories
10 burpees
22
Classic bodyweight chipper. Substitute jumping
jacks for double under if needed.
STRENGTH PROGRAM | BODYWEIGHT PROGRAM | DUMBBELL PROGRAM
Prepared exclusively for Marcin, Ciurak (mciurak@wp.pl). Order: 15176.
Unauthorized copying or distribution is prohibited by law.
WEEK 12
Day 1 | Power Output
4 Rounds
Tabata (8 Rounds of 20 seconds work/10
seconds rest) at very hard pace [+2 to +6 RPM]
Rest 4 minutes between rounds
Day 2 | Aerobic Threshold
3 Rounds
Bike 6 minutes at moderate pace [-4 to -6 RPM]
Bike 1 minute at recovery pace
Bike 4 minutes at easy pace [-8 to -10 RPM]
Bike 1 minute at recovery pace
No rest between rounds
Day 3 | Lactate Threshold
4 Rounds
Bike 3 minutes at hard pace [-2 to +2 RPM]
Bike 1 minute at recovery pace
Bike 3 minutes at hard pace [-2 to +2 RPM]
Rest 3 minutes between rounds
23
STRENGTH PROGRAM | BODYWEIGHT PROGRAM | DUMBBELL PROGRAM
Prepared exclusively for Marcin, Ciurak (mciurak@wp.pl). Order: 15176.
Unauthorized copying or distribution is prohibited by law.
WEEK 12
Day 4 | Aerobic Threshold | Optional
Zone 2 Training
Bike 60 minutes
Suggested Heart Rate Monitor: Polar H10
Day 5 | Lactate Threshold | Optional
4 Rounds
Bike 30/24 calories at moderate pace [-4 to -6 RPM]
Bike 30/24 calories at hard pace [-2 to +2 RPM]
Bike 30/24 calories at very hard pace [+2 to +6 RPM]
Rest 3 minutes between rounds
Mixed Modal Workout | Bonus
For Time
20 calories
20 squats
20 calories
20 push-ups
20 calories
20 sit-ups
20 calories
20 burpees
20 calories
20 sit-ups
20 calories
20 push-ups
20 calories
20 squats
20 calories
24
STRENGTH PROGRAM | BODYWEIGHT PROGRAM | DUMBBELL PROGRAM
Prepared exclusively for Marcin, Ciurak (mciurak@wp.pl). Order: 15176.
Unauthorized copying or distribution is prohibited by law.
THANK YOU!
Thank you for your support! If you ever have questions on any of the items in this
program, please feel free to reach out to us via our website. We are 100% committed
to helping you along your journey in achieving your fitness goals.
Replace excuses with effort and keep training hard!
All the best,
- OnlineWOD Team
CONCLUSION
Prepared exclusively for Marcin, Ciurak (mciurak@wp.pl). Order: 15176.
Unauthorized copying or distribution is prohibited by law.