Conditioning · Intermediate

Assault Bike Interval

A low impact interval that builds work capacity fast.

How to perform it

1. 1Set the seat height so the knee stays slightly bent at full extension.
2. 2Warm up for three easy minutes.
3. 3Work hard for thirty seconds, then ride easy for ninety.
4. 4Repeat for six to ten rounds and cool down.

Coaching notes

• Pace the first round; most people start far too hard.
• Breathe through the recovery rather than holding tension.