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.