EMOM: for as long as possible on bike.Beginning with 3 calories on the Echo Bike, rest until 1:00 then add 3 additional calories every minute on the minute until failure to complete designated calories. Complete 3 calories the first minute for round one, then rest until 1:00. Complete 6 calories in one minute for round two, 9 calories for round three, and so on.
Movements
Air Bike
Benchmark Notes
This EMOM bike calorie ladder starts at 3 calories and increases by 3 each round. Round 1: 3 calories (12-18 sec), Round 2: 6 calories (24-36 sec), Round 3: 9 calories (36-54 sec), and so on. The workout continues until failure to complete the required calories within the minute. Each round becomes progressively harder as calorie targets increase and fatigue accumulates. By round 5 (15 calories), athletes need 60+ seconds, making it nearly impossible. Elite athletes might reach rounds 6-7 (21-24 calories total), while recreational athletes may fail at rounds 3-4. Calculating total calories: Round 1=3, Round 2=3+6=9, Round 3=3+6+9=18, Round 4=3+6+9+12=30, Round 5=3+6+9+12+15=45, Round 6=3+6+9+12+15+18=63, Round 7=3+6+9+12+15+18+21=84, etc. Most athletes will complete 4-8 rounds depending on bike power output and conditioning level.
EMOM: for as long as possible on bike.Beginning with 3 calories on the Echo Bike, rest until 1:00 then add 3 additional calories every minute on the minute until failure to complete designated calories. Complete 3 calories the first minute for round one, then rest until 1:00. Complete 6 calories in one minute for round two, 9 calories for round three, and so on.
Difficulty:
N/A
Modality:
Your Scores:
Performance Levels
L1
L2
L3
L4
L5
L6
L7
L8
L9
L10
RookieNoviceIntermediateAdvancedPro/Elite
We map out ten rungs—from Rookie to Pro—by estimating how much work a workout usually takes, using trusted benchmark WODs and smart fatigue adjustments. Level 5 is where most everyday CrossFitters land, and the color gradient shows how scores spread from early levels on the left to top-tier finishes on the right.This EMOM bike calorie ladder starts at 3 calories and increases by 3 each round. Round 1: 3 calories (12-18 sec), Round 2: 6 calories (24-36 sec), Round 3: 9 calories (36-54 sec), and so on. The workout continues until failure to complete the required calories within the minute. Each round becomes progressively harder as calorie targets increase and fatigue accumulates. By round 5 (15 calories), athletes need 60+ seconds, making it nearly impossible. Elite athletes might reach rounds 6-7 (21-24 calories total), while recreational athletes may fail at rounds 3-4. Calculating total calories: Round 1=3, Round 2=3+6=9, Round 3=3+6+9=18, Round 4=3+6+9+12=30, Round 5=3+6+9+12+15=45, Round 6=3+6+9+12+15+18=63, Round 7=3+6+9+12+15+18+21=84, etc. Most athletes will complete 4-8 rounds depending on bike power output and conditioning level.
