7/22/2025

Spectre

Affiliate Compete (RX+)

5 sets:

400m Run

-rest 1:00-

40/32 Calorie Bike Erg (Or 30/24 Calorie Air Bike)

-rest 2:00 between sets-

Freedom (RX'd)
5 sets:
400m Run
-rest 1:00-
30/24 Calorie Bike Erg (Or 25/20 Calorie Air Bike)
-rest 2:00 between sets-

Independence
5 sets:
400m Run
-rest 1:00-
25/20 Calorie Bike Erg (Or 20/16 Calorie Air Bike)
-rest 2:00 between sets-

Liberty
5 sets:
300m Run
-rest 1:00-
20/16 Calorie Bike Erg (Or 16/13 Calorie Air Bike)
-rest 2:00 between sets-

• Target time each set:
  Run: Sub 2:00
  Bike: Sub 2:00

• Time cap each set:
  Run: 3:00
  Bike: 3:00

• Overall time cap: 43:00