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.