26 Nov 2015 – Testing Week, Day 4: Airdyne Ramp Test

WORKOUT OF THE DAY

A) Airdyne Ramp Test
- This test will determine Maximal Aerobic Power (MAP) 
- Males start at 50 RPM, Females start at 44 RPM
- EMOM increase by 2 RPM
- Keep increasing every minute until you cannot hold the desired RPM.
- Once the number drops for 5 seconds or more the test is over
- Record average heart rate, max heart rate, and heart rate after 1 minute recovery

B) 3 sets of max rep push-ups
- Rest exactly 1 minute between sets

C) 3 sets of max rep chin-ups
- Rest exactly 1 minute between sets

D) Max Sit-ups in 2 minutes