New

100 Calorie Fan Bike Progression

The EMOM Co.

Coach

Brandon Luckett

Fan Bike 2.0 is a 10-week progression designed with one clear goal: to help you crush 100 calories on the Assault/Echo Bike as fast and efficiently as possible. This program is all about output, control, and pushing your threshold without crashing.

Whether 100 calories feels impossible (it’s a lot) or you're looking to shave precious seconds off your time, this program gives you the structure, intensity, and recovery to get there.

Let’s level up your bike game and unlock PRs in all of your workouts because your aerobic capacity is about to skyrocket.

$29

Get 100 Calorie Fan Bike Progression

Fits Your Schedule. Maximizes Results.

✅ Specially designed weekly progressions focused entirely on 100-cal performance ✅ Smarter intervals + structured recovery to build power without burnout ✅ Clear pacing strategies to help you stay in control when it counts ✅ Simple, focused sessions that slot easily into your training week

Benefits Beyond the Bike

✅ Improved engine and work capacity that carry over into metcons, EMOMs, and Open-style workouts ✅ Mental grit + fatigue tolerance that make you more composed under pressure ✅ Greater lactate threshold + recovery speed for better performance across the board

Features

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Fan Bike

Sample Week

Week 1 of 9-week program

Sunday

Week 1 Day 1 - Test

Warm Up

Warm-Up: 3 Sets 2:00 Easy Fan bike 1:00 Rest

Primer

Primer: 4 Sets 10 Calorie Fan Bike Rest 1-2 Minutes Between Sets Increase Intensity Across Sets Wait 2-3 Minutes after spiking heart rate to test 100 Calories For Time

100 Calories For Time

Coach