ROGUE MOVE - ECHO HAMMER PROGRAM (EBOOK)

Exclusive Programming for the Rogue Echo Bike 3.0

The Echo Hammer eBook is a comprehensive 8-week training program we’ve developed as part of the Rogue Move programming and cycle series to improve your capacity on the Rogue Echo Bike, with the focus being your max output in 5 minutes. This program will help you prepare for any activity requiring max effort aerobic output, or take on the official Rogue Echo Hammer Challenge.

Consisting of three varying and evolving sessions per week (24 in total), this program is designed to help people of any experience level get accustomed to and comfortable with the Rogue Echo Bike 3.0, from optimal set-up and maintenance to creating custom intervals and improved technique. Sessions are made up of short sprint sessions, medium and long time duration efforts allowing you to focus on your technique and build your fitness. At the start and end of the program you will test and retest your 5 minutes max calories.

By testing your max calories at the beginning and end of the program, you’ll be able to measure your progress and see how you stack up against the competition. As of January 2025, the current top scores stand at 163 calories for males (Zach Vogel and Caleb Knoblauch) and 110 calories for females (Gabby McClelland). Among 17 and under athletes, Tommy LaPour leads with 116 calories for males, while Grace Sprenkle holds the top female score at 89 calories. Whether you’re aiming for the leaderboard or simply looking to improve your conditioning, this program is designed for anyone who wants to maximize their performance on the Echo Bike.

Recommended Equipment: