ASSAULT BIKE SPRINTS

Assault Bike Programs are another low impact alternative with a focus on leg power endurance. Sprints are performed in clusters at a Maximum Aerobic Speed (MAS), which is an appropriate training RPM and resistance determined in the beginning of the season after completion of the 2 Mile Bike Test. Wattage/Resistance on an Assault Bike is progressive, meaning the faster you peddle the more resistance that is applied. If you don’t have access to such a bike, utilize a level of resistance that challenges you for the sprint time prescribed. Also understand that an Assault bike incorporates utilization of the upper body. Again, if your bike does not, then your training resistance levels will be comparatively less.

2 Mile Test

• The 2 Mile Bike Test is the tool we utilize to evaluate Cardiovascular Fitness
• The test is Simple. Bike as hard and as fast as you can to travel 2 Miles on the Assault Bike
• You will need an Assault type Bike with progressive resistance, where resistance becomes more difficult the faster you peddle. Should your bike not have this ability, a chart is included to dedicate the proper wattage used, based on age, while performing the test.
• The bike must also have the ability to measure distance traveled based on revolutions.
• Access to a heart rate monitor is also helpful but not necessary
• Upon the completion of the test, record:
  • Time to complete 2 miles
  • Average RPM’s
  • Peak Heart Rate if possible
  • Average Heart Rate if possible
  • Heart Rate after 2:00 Rest if possible
• From these test results, we can then determine your appropriate training speed based on Maximum Aerobic Speed (MAS) / RPM parameters