Crossfit Lillington – Mayhem Affiliate – Monthly Challenge
Metcon (Time)
Extra Fitness (Monthly Challenge)
Bike Erg Option:
4 sets
30/24 Calorie Bike Erg @ RPE 6
-rest 1:00-
20/16 Calorie Bike Erg @ RPE 7-8
-rest 1:00-
10/8 Calorie Bike Erg @ RPE 9
-Rest 1:00 between sets-
Air Bike or Row Option:
4 sets
24/18 Calorie Air Bike or 30/24 Row @ RPE 6
-rest 1:00-
16/12 Calorie Air Bike or 20/16 Row @ RPE 7-8
-rest 1:00-
8/6 Calorie Air Bike or 10/8 Row @ RPE 9
-Rest 1:00 between sets-
* Pay attention to your pace on the machine. Use the first 1–2 sets to dial it in, and during the rest periods walk around while focusing on bringing your heart rate back down.
This month, we’re introducing you to a new skill: Understanding how to pace and control effort over time.
FTP (Functional Threshold Power) is the highest pace you can sustain for a long period of time without slowing down. This test gives us an estimate of that number. It’s something you could hold for close to an hour. Go above it, and you’ll fade. Stay just under it, and you can keep moving.
Understanding this will help you pace workouts more effectively moving forward. Many workouts that are bike-based use FTP to set the pace.
We will complete the Mayhem FTP Test twice:
Baseline Test: May 5
Final Test: May 29
There will be an optional training piece once per week in this track throughout the month to help you prepare for the final test.