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Echo bike / assault bike workouts

Interval Workouts For The Rogue Echo Bike

Incorporating the echo bike into a workout immediately makes it 10x nastier, but this post is here to show you how you can get a good workout in with just the bike on it’s own.

Whether your goals are muscular endurance, aerobic capacity, intense fat loss, or muscle gain, the following workouts can be chosen specifically for whichever you are trying to accomplish.

High Intensity Sprints

These workouts are designed to be quick and explosive with long rest intervals. These workouts will increase your anaerobic power output (sprinting, short duration power) while shredding fat. This is a main reason why track sprinters and football players have low fat with high amounts of muscle.

If you do Crossfit think of workouts like FRAN and GRACE.

  • 5 ROUNDS:
  • Sprint 1:00 / Rest 5:00
  • 8 ROUNDS:
  • Sprint :30 / Rest 2:30
  • 6 ROUNDS:
  • Sprint :45 / Rest 3:30
  • 5 ROUNDS:
  • Sprint :20 / Rest 1:40

rogue echo bike

Muscular Endurance + Quick Recovery

These workouts have a 1:1 work to rest ratio (or similar) and are designed to test how much work you can consistently produce with short amounts of rest.

For Crossfitters think of EMOM’s, or workouts like FIGHT GONE BAD.

  • 18 ROUNDS:
  • Sprint :30 / Rest :30
  • 15 ROUNDS:
  • Sprint :40 / Rest :20
  • 12 ROUNDS:
  • Bike 1:30 / Rest 1:00
  • 15 ROUNDS:
  • Bike 1:00 / Rest 1:00
  • 5 ROUNDS:
  • Bike 3:30 / Rest 2:00

Related: 3 Benefits Of Dark Chocolate For Muscle Growth and Endurance


28g of Protein per scoop
28g of Protein per scoop

Long Duration Lower Intensity

These workouts consist of just one long interval where the goal is to hold a steady pace for the entirety of the workout. These will train your aerobic capacity and controlled breathing which will help to reduce fatigue during workouts of all durations.

  • Start with a 30:00 interval and simply add 2 minutes each time you train this system, about once per week.

You can mix these workouts up however you like and you can either add them as a part of your other workout or you can do them on their own.

If your goal is to become as physically fit as possible where you have both high levels of endurance and power you are going to want to do at least one workout from each section per week along with your other workouts.

If your goal is purely for looks (low fat, high muscle) then you are going to want to focus primarily on the high intensity sprints.

QUICK TIP: If you want to really target your legs and core then do any of these workouts with your hands behind your head.


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