This echo bike program is designed to build your engine. Over the next 12 weeks you can expect improvements in your breathing and pacing during metcons, as well as a significant improvement in your 10-min max cal test.

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You have 3 energy systems your body utilizes during exercise. Depending on the duration and the intensity of the exercise/workout, one energy system will be used significantly more than the other 2. This program will target all 3 at least once per week to optimize results.

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This program is designed for individuals who are consistently training for 2+ hours/day, 5 days per week. This program is not intended for beginners or individuals new to the echo bike/training in general. if you are on the cusp, omit the 2 optional days to avoid overtraining.