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6 Assault Bike Workouts From Hell

Looking for a workout to build up your aerobic capacity? Here is 6! Use at your own risk.

Interested in more workouts? Feel free to check out our track running and rowing workouts workouts as well.

Workout 1

EMOM 20

Odd: 18-21/15-18 cal
Even: Rest

Athletes Notes: Adjust calorie count as necessary for your level of fitness. The effort should be around 90% to maintain prescribed calories during the odd minute.

Workout 2

3 Rounds

90 seconds at 60% effort
30 seconds at 40% recovery effort
90 seconds at 60% effort
30 seconds at 40% recovery effort
90 seconds at 60% effort
30 seconds at 40% recovery effort
90 seconds at 60% effort
30 seconds at 40% recovery effort

-rest 2 min b/t rounds-

Workout 3

3 Rounds

15/10 cal
-rest 2 min-
20/15 cal
-rest 2 min-
30/20 cal

-rest 5 minutes b/t rounds-

Athletes Notes: Give your best effort each interval. Try to choose appropriate, consistent pace for your level of fatigue and calories.

Workout 4

4 Rounds

3 minutes at 85% effort (above 58-62/54-58 RPM)
30 seconds at 200 Watts
10 seconds at 500 Watts
10 seconds at 600 Watts
10 seconds at 700 Watts

-rest 4 minutes b/t rounds-

Athletes Notes: This is a very potent progression. Choose RPM pace you can maintain each round while working at around 85% effort. It should get progressively harder to maintain as you get deeper into the rounds.

Workout 5

EMOM 10

20 seconds at 100% effort
40 seconds at 40% recovery effort

Athletes Notes: It’s a full sprint for the first 20 seconds of each minute, go as hard as you can.

Workout 6

3 Rounds

90 seconds at 40% effort
60 seconds at 60 % effort
30 seconds at 80% effort
10 cal at 100% sprint effort

90 seconds at 40% effort
60 seconds at 60 % effort
30 seconds at 80% effort
10 cal at 100% sprint effort

90 seconds at 40% effort
60 seconds at 60 % effort
30 seconds at 80% effort
10 cal at 100% sprint effort

-rest 2 minutes b/t rounds-

Workout 7 (Bonus)

4 Rounds

25 cal
-rest 2 min-

15 cal
-rest 2 min-

10 cal

-rest 5 min b/t rounds-

Athletes Notes: Each interval should be around 95% effort.