Descending calorie ladder on the bike: 20 → 16 → 12 → 8 → 4. Between each rung, a short bell or torpedo set as active rest. The bike gets shorter and faster as you go.
The bike is the workout. The iron is the rest. Every interval is honest output. If the bike calorie target slips by more than 2 cal between rungs, the start was too hot.
Five-minute open to the working pace.
Min 1-2 easy. Min 3 moderate. Min 4 hard for 30s, easy 30s. Min 5: 15s all-out, easy down.
Five rungs. Between each, a short active-rest set. Mark each rung as done.
Steady hard. Don't blow up the first rung.
Two-hand Russian. Then move to bike.
Same effort. Should feel slightly faster pace.
Torpedo at chest. Full depth.
Push the wattage up. Half-way home.
Last swing set.
Almost done. Stay on the wattage.
Last squat set.
Empty it. Last rung. Then off the bike, hands on knees.
Bring HR down on the bike.
Barely turning. Nose breathing.
Two holds.
Toes on bumper.
Heel to glute, wall hold.
Ladder descends.
Effort doesn't.
BIKE LADDER.