Best Echo Bike Workouts to Build a Relentless Fitness Engine

On your bike...

Echo Bike Workouts are a great way to build mental and physical endurance, as well as improving your cycling skills within a CrossFit context.

The Echo Bike is a highly effective conditioning tool.

It burns fat, builds muscular endurance and aerobic capacity, develops big quads, improves lactate threshold and augments mental toughness.

If you want to burn calories, then Echo Bike Workouts are perfect.

One study compared the calories burned during 30 minutes each of HIIT (conducted on a stationary bike such as the ECHO BIKE), weight training, running and road-biking. The researchers found that HIIT burned 25–30% more calories than the other forms of exercise. In this study, a HIIT repetition consisted of 20 seconds of biking for maximal effort, followed by 40 seconds of rest.

This means that the participants were actually only exercising for 1/3 of the time that the running and biking groups were.”

Echo Bike Workouts

Add these Echo Bike Workouts into your training.

Echo Bike Workouts 1 – Strongman’s Cardio

For Time

  • 21-15-9 calorie Echo Bike
  • 10 Strongman Sandbag Over Shoulders (150/100 lb) after each set

Directly into:

  • 21-15-9 calorie Row
  • 10 Dumbbell Box Step-Ups (24/20 in, 2×50/35 lb) after each set

Complete 21 calories on the assault bike then 10 sandbags over shoulders, 15 cal assault bike, 10 sandbag over shoulders, 9 cal bike, 10 sandbag over shoulders. Once you complete that you go right into 21 calorie row, then 10 box step-ups holding a DB in each hand, 15 cal row, 10 box step-ups, 9 cal row, 10 box step-ups.

Score is the time it takes to complete the workout.


You can scale (up or down) the weight on the sandbag and the DBs if needed as well as the height of the boxes.

Workout 2 – The Progrm Mash Week 32

For time:

3 rounds for time:

  • 2 Rope climbs
  • 200m Ski
  • 20m Sandbag carry 60/45kg (Must be held at chest height)

5 min Rest

For time:

  • 30 CTB
  • 10m Back Rack Lunge 80/60kg
  • 2 Min Rest
  • 30 CTB
  • 10m Front Rack Lunge 80/60kg
  • 2 Min Rest
  • 30 CTB
  • 10m Overhead Walking Lunge 80/60kg

5 Min Rest

For Time:


  • Cal Echo bike
  • Snatch 40/30kg

For the lunge reduce weight if needed. Use a weight you can do the 10m unbroken safely.

Echo Bike Workouts 3 – Hocus Pocus

3 Rounds for Time

  • 25-foot Dumbbell Overhead Walking Lunges (50/35 lb)
  • 15/10 calorie Echo Bike
  • 25-foot Dumbbell Overhead Walking Lunges (50/35 lb)
  • 8 Toes-to-Bars

With a running clock, as fast as possible perform the prescribed work in the order written for 3 rounds.

Score is the time on the clock when the last round of the Toes-to-Bars is completed.

Assault Bike AMRAP WorkoutsSource: Photo Courtesy of CrossFit Inc
100% focus

Echo Bike Workouts 4 – Eruption

Buy in

  • 51 Calorie ECHO Bike


3 Rounds of:

  • 16 Box Jump @24/20
  • 10 Power Cleans @135/95
  • 06 Push Press @135/95
  • 20 Back Squats @135/95


Cash out

  • 50 Calorie ECHO Bike

This workout is a tribute workout for a rock god / legend… Edward Lodewijk Van Halen. The Album 5150 makes up the buy-in and cash out of this workout.

Box jumps were selected because of the bands early-stage show stunts and their only number one song in the United States “JUMP”.

The numbers 3 and 16 are taken from the title of a song Eddie wrote for his soon-to-be son, Wolfgang, who was born on March 16.

The numbers 10, 6 and 20 is the date of the legends passing.

Echo Bike Workouts 5 – TTTTD96

For Time

  • 15/10 calorie Echo Boke
  • 13 Burpee Box Jump Overs (24/20 in)
  • 9 Dumbbell Devil Presses (2×70/50 lb)
  • 13 Burpee Box Jump Overs (24/20 in)
  • 15/10 calorie Echo Bike

Time Cap: 5 minutes

With a running clock, complete the prescribed work in the order written as fast as possible (“For Time”).

Score is the time on the clock when the last calorie of the Echo Bike is completed.

Movement Standards

Echo Bike: Calories must reach the prescribed number before your hands leave the handles.

Burpee Box Jump Over: You must face the Box. Chest and hips must both touch the ground. You may step off Box but a two-foot take-off must happen when jumping onto the Box.

Devil Presses: You may bring the Dumbbells to your shoulders as needed. Chest and thighs must touch the ground on each rep and arms, hips, and knees must be fully extended with Dumbbells over your head at the top of each rep.

Scaling Options

For Time

  • 15/10 calorie Echo Boke
  • 13 Burpee Box Jump Overs (24/20 in)
  • 9 Dumbbell Devil Presses (2×50/35 lb)
  • 13 Burpee Box Jump Overs (24/20 in)
  • 15/10 calorie Echo Bike

Time Cap: 5 minutes

assault bike workoutsSource: Courtesy of CorssFit Inc.
Push your limits

Workout 6 – Dan URC

1 Round for Time:

  • 40 Calorie Echo Bike
  • 80 Thrusters 75/55
  • 40 Calorie Echo Bike

*For every break on the Thrusters a penalty of 10 Burpee Box Jumps must be completed before continuing.

Score: The time it takes to complete the work.

Tips: Push for big sets, but tread lightly the penalty reps will break you down fast.

Equipment: For the Thrusters and Burpee Box Jumps men use 75# 24” and women use 55# 20”. If you don’t have access to a Echo Bike any type of calorie based equipment will work. Ex. Row, Air Runner, Air Bike, Ski

Echo Bike Workouts 7 – Wheel of Fortune

For Total Reps in 24 minutes

Every 4 minutes, complete:

  • 15/10 calorie Echo Bike
  • 10 Deadlifts (185/125 lb)

In the remaining time, complete:

On a 24-minute clock, complete 6 rounds of 4-minute work. Every 4 minutes, completed 15/10 calorie Echo Bike, 10 Deadlifts, and in the remaining time, max Chest-to-Bar Pull-Ups.

Score is the total number of Chest-to-Bar Pull-Ups completed before the 24-minute clock stops.

Tips and Strategy

Find your breathing pattern on the Bike and Deadlifts. Execute submaximal, quick sets on the Chest-to-Bar Pull-Ups.

PARTNER Workout 8 – KOBE

AMRAP (with a Partner) in 54 minutes

  • 5 Rope Climbs (15 ft)
  • 8 Bear Complexes* (135/95 lb)
  • 18 Burpees
  • 24 Wall Ball Shots (20/14 lb)
  • 81 calorie Echo Bike

Then, 7-minute silent Cool-Down (together)

One partner works at a time.

*1 bear complex consists of: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, and 1 Push Press


Perform the same workout in a team of 3.

Echo Bike Workouts

If you enjoyed these Echo Bike WODs then further improve your skills with these stationary bike workouts, assault bike workouts or cycling milestone challenges.

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