The Best Guide to the Rogue Echo Bike (and 10 Workouts)

September 7, 2021 Hafthor Sigmundsson

The Rogue Echo Bike is a highly effective conditioning tool that should be a part of every home gym, commercial gym or Box.

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

Rogue Echo Bike

Read through and learn more about the following features of the excellent Rogue Echo Bike.

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Overbuilt for a Smoother Ride

The Rogue Echo Bike combines heavy-duty steel, precision engineering, and convenient customization to forge a stronger, sturdier fan bike.

This overbuilt 127LB, 350LB weight limit unit provides a rock solid foundation for max output bursts, while still offering easy portability around the gym via a set of 1″ polyurethane front wheels.

Rogue Echo Bike side view — A solid and essential piece of gym equipment ©Rogue

A quiet, belt-driven steel fan blade produces a smooth, consistent ride, while a high-contrast, battery-powered LCD console allows athletes to track intervals, distance, calories burned, heart rate, and more.

Max Stability and a Smoother Ride

Weighing in at 127LB, 350LB weight limit, the Echo Bike is not the wobbling breed of exercise bike.

Its reinforced steel construction gives it the rigidity and balance to help eliminate sways and bumps during even max output bursts.

The fan’s steady response delivers a uniquely consistent, smooth riding experience.

For added stability, they’ve included rubber levelling feet under each base tube. These feet adapt to your flooring and provide added “stick,” helping to level the bike even if it’s not on a level surface.

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LCD Console

The mounted LCD console measures 6.375″ x 6.375″ and features a crystal clear, high contrast display.

Athletes can select or create a wide range of modes, including

Intervals (20/10, 10/20 or a custom Work/Rest interval)
Target (choose a goal Time, Distance or Calories and the console will count down based on your selection)
Heart Rate Tracking (please note that a heart rate transmitter is required to send data, but is not included)

The console runs on two AA batteries, which are included.

Quality Construction

Echo Bike Drawing — Excellent construction ©Rogue

The Echo Bike is built with a range of durable steel tubing (2×3″, 1.25×3″, and 1.625×3.125″ steel finished in a texture black powdercoat.

The adjustable padded seat locks into 8 different height settings and 5 front-to-back settings, and the 1.5” diameter rubber grip handles are welded directly to the bike’s arms for added rigidity.

adjustable knob on bike — Designed for everybody ©Rogue

A steel step plate is provided along with knurled 4.5″ long rotating foot pegs and metal pedals. The fan itself is a belt-driven, precision steel blade.

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Part of a Complete Workout

Whether you train out of a garage gym or run your own large-scale facility, the Echo Bike makes a logical companion piece to some of the other top endurance machines in the industry, as well as essential Rogue conditioning products like Rogue Medballs, the SR-1 Speed Rope, and the Wise-Crack AbMat.

Easy Assembly and Portability

Assembly is required to set-up the Echo Bike, but all necessary tools and black hardware are included standard with your order, along with easy step-by-step guidelines.

While the fully constructed bike is a beast, Rogue have included a set of 1″ wide polyurethane wheels at the front of the unit, allowing it to be rolled around the gym or stored out of the way with ease.

Exclusive Accessories and Attachments

There are an excellent selection of Rogue Echo Bike accessories.

You can choose from their exclusive Bottle Cage, mast-mounted Phone Holder, and the custom Echo Bike Wind Guard (a plastic shield that prevents air from blowing back into the rider’s face).

The Echo Bike is also compatible with optional accessories from other suppliers, including Shimano.

Please Note: The first 264 Echo Bikes Rogue sold do not include the mounting holes/hardware needed for the Phone Holder and Wind Guard.

Customers with serial number 1751-EchoBike-000001 through 1751-EchoBike-000264 would need to drill their own holes.

Any serial numbers higher than that will include the mounting hardware and mounting holes.

Additional Specifications:

Patented Design
Quality Steel Construction for Dependable Stability
Height: 52.75″ (to top of handles)
Length: 58.875″ (overall with seat in position furthest from fan cage)
Width: 29.875″ (at handles – widest point)
Footprint: 44.5″ x 23.75″
LCD Console Display (Batteries Included) with customizable modes
Belt Driven Steel Fan
Adjustable Seat with 8 height and 5 front/back settings
1.5” diameter rubber grip handles
Metal Pedals
Texture Black powdercoat finish
Rubber Leveling Feet
All Hardware & Assembly Tools Included
Weight: 127LB, 350LB weight limit

Where is the Best Place to Buy a Rogue Echo Bike?

The best place to buy a Rogue Echo Bike is the Rogue website.

This way you can ensure warranty, delivery and transparency.

Rogue Echo Bike Workouts

Add these Rogue Echo Bike Workouts into your training.

We have included a decent mix to show you how versatile the Rogue Echo Bike really is.

Workout 1

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.

Rogue Echo Bike Workout 2

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.

Scaling

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

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Rogue Echo Bike Workout 3

Buy in

51 Calorie ECHO Bike

Then

3 Rounds of:

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

Then

Cash out

50 Calorie ECHO Bike

Rogue Echo Bike Workout 4

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:

21-15-9:

Cal Echo bike
Snatch 40/30kg

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

Workout 5

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.

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Rogue Echo Bike Workout 6

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

Rogue Echo Bike Workout 7

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:

Max Chest-to-Bar Pull-Ups

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.