Mayhem Nation Buffalo Brew Coffee Mayhem Mission Rich Froning Corporate Fitness
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Aerobic Capacity

Warm-Up 3 Sets 30m Acceleration to Sprint, 1 Min Walk 40m Controlled Sprint, 1 Min Walk 50m Sprint, 1 Min Walk *Full recovery between sets. Main Workout 10 Sets 150m at RPE8 *Walk 100m between sets,

Warm-Up: 3 Sets 3x (30m Acceleration to Sprint, 1 Min Walk) *Rest 2 Min between sets. Main Workout 2 Sets 100m at RPE9, 1 Min Rest 200m at RPE8.5, 90 Sec Rest 300m at RPE8, 2 Min Rest 200m at RPE8.5, 90 Sec Rest 100m at RPE9 *Rest 5 Min between

4 Sets 50 Sec Echo Bike or Bike Erg at RPE7 70 Sec Ski or Row at RPE3 40 Sec Echo Bike or Bike Erg at RPE8 80 Sec Ski or Row at RPE3 30 Sec Echo Bike or Bike Erg at RPE8.5 90 Sec Ski

8 Min Ski or Row at RPE6 2 Min Ski or Row at RPE3 2 Min Echo Bike or Bike Erg at RPE8 -Rest 2 Min- 5 Min Ski or Row at RPE6.5 2 Min Ski or Row at RPE3 90 Sec Echo Bike or Bike

Warm-Up 5 Sets 30m Acceleration to Sprint, No Rest 20m Sprint, No Rest 15m at Controlled Sprint, No Rest 30m Gradual Slowing *Rest 2 Min between sets. Main Workout 3 Sets 150m at RPE9.5 -Rest 1 Min- 150m at RPE9 -Rest 1 Min- 150m Controlled Sprint *Rest 3-5 Min between sets.

Warm-Up 3 Sets: 2x (50m Controlled Sprint, 1 Min Walk) 2x (50m Sprint, 1 Min Walk) *Full recovery between sets. Main Workout 3 Sets 300m at RPE8.5, 100m Walk 300m at RPE7.5, 100m Walk 300m at RPE8.5 *Walk 100m between sets.

3x (30 Sec at RPE9, 60 Sec Rest) 3 Min at RPE1-2 3x (30 Sec at RPE9, 60 Sec Rest) 3 Min at RPE1-2 3x (30 Sec at RPE9, 60 Sec Rest)

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Working hours

Monday – Friday:
07:00 – 21:00

Saturday:
07:00 – 16:00

Sunday Closed

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