Rogue Move - Echo 50 Cal Program (eBook)
Rogue Move - Echo 50 Cal Program (eBook)
Product Description
The Echo 50 Calorie eBook is a comprehensive 8-week training program we’ve developed as part of the Rogue Move programming and cycle series.
Consisting of three varying and evolving sessions per week (24 in total), 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. There is also a particular focus on a shorter time domain, meaning high power.
The marker for this cycle will be 50 calories for time (for a frame of reference, the record holders for 50 Cal times on the Echo Bike, as of January 2024, were Nick Garcia’s 0:25 men’s time and Gabby McClelland’s 1:00 women’s time). An official test of the race to 50 calories is held each year through the Rogue 50 Cal Challenge. By testing how long it takes to complete 50 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 50 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.
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Rogue Move - Echo 50 Calorie Program (EBOOK)
Exclusive Programming for the Rogue Echo Bike 3.0
The Echo 50 Calorie eBook is a comprehensive 8-week training program we’ve developed as part of the Rogue Move programming and cycle series.
Consisting of three varying and evolving sessions per week (24 in total), 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. There is also a particular focus on a shorter time domain, meaning high power.
The marker for this cycle will be 50 calories for time (for a frame of reference, the record holders for 50 Cal times on the Echo Bike, as of January 2024, were Nick Garcia’s 0:25 men’s time and Gabby McClelland’s 1:00 women’s time). An official test of the race to 50 calories is held each year through the Rogue 50 Cal Challenge. By testing how long it takes to complete 50 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 50 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.
Recommended Equipment:
FAQ
Sample Day
Week 2 Day 3
LOnger Technique - Stamina
Estimated Time - 30 Min
Warm Up
4 rounds completed at an easy working pace
- 15 air squats
- 15 push ups
- 2 min Echo Bike
- Mobilize
Workout
4 rounds continuous
- 1 min arms only
- 2 min legs only
- 3 min arms and legs
Workout Notes
- Complete this holding zone 2-3 heart rate
- Record average wattage
Cool Down
After the work today aim to stretch for 10-15 min and rehydrate
Gear Specs
Specifications:
- Rogue Move programming eBook - 30 pages (Digital Only)
- Exercise Bike Program / Stationary Bike Program exclusively for Rogue Echo Bike 3.0
- Period: 8 Weeks, 24 sessions
- Focused on improving power output and technique on Echo Bike
PLEASE NOTE: This Echo 50 Calorie 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.
