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.

45 sec Sprints / .3 Mile (:45w/:45r) – (110% MAS)

• Bike Sprint .3 Miles. Rest for the remaining 1:30 of time. Repeat for reps prescribed
• Ideally, I’d like to see you utilize sprint distance instead of time because it incentivizes you to work harder and finish sooner.
• Bike Sprint for 45 sec if your bike cannot determine distance, followed by 45 sec rest
• Utilize your appropriate Maximum Aerobic Speed (110% MAS) determined from your 2 Mile Bike Test Results, to determine appropriate training RPM’s and wattage/resistance levels
• Rest for time prescribed between sets