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Assault Bike Program 2-Week Sample

Assault Bike Program Details:

  • 12-week air bike plan with 5 days a week training included.
  • downloadable pdf so you can plug your plan into your schedule ahead of time and make it work for you.
  • dedicated assault bike program. Intensify your focus on your aerobic capacity and your technique on the air bike. Build your stamina and master your awareness of pacing, so you can intuitively utilize different paces for different workouts in the gym.
  • May be completed on Assault Bike, Rogue Echo Bike or Schwinn Airdyne.
  • 12 Bonus Mixed Modal Workouts included.

Pacing

The intensity with which we exercise is one of the most important aspects of training and physical fitness. Not only can we utilize exercise intensity to determine if we’re working hard enough, but we can also use it to determine if we’re not.

There are many ways we can measure this rate of intensity. Common methods include analyzing target heart rate zones, MAP (Maximal Aerobic Power), or various versions of RPE (Relative Perceived Exertion) scales. In our aerobic training programs, we have adapted a modified version of the RPE scale that is the simplest to understand and use consistently. It also requires no additional equipment (ex. heart rate monitor).

What do effort percentages mean?

The breakdown below illustrates what pace or perceived effort you should maintain depending on the prescribed stimulus for the workout.

Recovery Effort (40%): Pace you can hold indefinitely. Intended for recovery.

Easy Effort (50-65%): Pace you can hold for 1-2 hours. You can carry on a full conversation at this pace without gasping for air between words or sentences.

Moderate Effort (65-75%): Pace you can hold for 30 minutes. You can speak a sentence or two at a time before having to take a gasp of breath.

Hard Effort (75-85%): Pace you can hold for 10 minutes. You might get a word or two out, but breathing is difficult, and talking is challenging.

Very Hard Effort (85-95%): Pace you can hold for 3-5 minutes. Even a single word is nearly impossible to get out.

Maximum Effort (100%): Pace you can hold for a short time, anywhere between 10-30 seconds. You are completely out of breath and unable to talk.

For more information regarding pacing, please visit FAQ.

Week 1 Session 1

EMOM 20

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

Athletes Notes: Every minute on the minute complete between 18-21 calories for males and 15-18 calories for females. Adjust calorie count as necessary for your level of fitness. The effort should be around 90% to maintain prescribed calories during the odd minute. Be fast, but do not sprint. So, if you finish your calorie target in 40 seconds you will have 20 seconds plus the following minute of rest remaining.

Example:
Min 0-1: Bike 18 Calories at 90% effort.
Min 1-2: Rest
Min 2-3: Bike 18 Calories at 90% effort.
Etc.

Week 1 Session 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 minutes between rounds.

Athletes Notes: No rest between intervals; comfortable, but challenging pace during the 90 seconds, straight into a slow recovery pace for 30 seconds, and so on.

Week 1 Session 3

3 Rounds

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

Rest 5 minutes between rounds.

Athletes Notes: Give your best effort each interval. Try to choose appropriate, consistent pace for your level of fatigue and prescribed calories. Effort should be around 70-80% for each interval.

Week 1 Session 4

4 Rounds

3 minutes at 85% effort
30 seconds at 200 Watts
10 seconds at 500 Watts
10 seconds at 600 Watts
10 seconds at 700+ Watts at 100% max effort

Rest 4 minutes between rounds.

Athletes Notes: Pick a pace you can maintain each round while working at around 85% effort for the duration of 3 minutes. It should get progressively harder to maintain as you get deeper into the rounds. If you have completed the 10-minute max calories time trial, you can pick your average pace +50/100 watts for each 3-minute interval.

Example:
Min 0-3:00: Bike at 62 RPM at 85% effort.
Min 3-3:30: Bike at around 200 watts at 40% recovery effort
Min 3:30-3:40: Bike at around 500 watts at 80% effort
Min 3:40-3:50: Bike at around 600 watts at 90% effort
Min 3:50-4:00: Bike at around 700+ watts at 100% sprint effort

Week 1 Session 5

15 Rounds

1 Minute On
1 Minute Off

Athletes Notes: Aim for around 200 watts higher than most current 10-minute max calorie time trial pace. If you have not completed the 10-minute time trial, pick a number you can maintain at around 80% effort for the duration of each minute and add 200 watts to it. This is different from Day 1 EMOM this week; you are expected to work for the duration of each minute. It will get uncomfortable. Stay strong.

Week 1 Mixed Modal Bonus Workout

EMOM 9

Min 1: 15/12 calories
Min 2: 10-15 burpees
Min 3: 50-70 double unders

Rest 3 minutes.

EMOM 9

Min 1: 15/12 calories
Min 2: 10-15 burpees
Min 3: 50-70 double unders

Athletes Notes: Pick a challenging number of reps you can maintain for 9 minutes. Rest 3 minutes, then do it again. May substitute double unders to jumping jacks or single unders. Scale up burpees to the bar facing variation.

Week 2 Session 1

EMOM 10

20 seconds at 90% effort
40 seconds at 40% recovery effort

Athletes Notes: Every minute on the minute, sprint the first 20 seconds at 90% effort, then try to recover during the 40 seconds while maintaining a recovery pace. Repeat 9 more times.

Week 2 Session 2

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 between rounds.

Athletes Notes: No rest between intervals; slow recovery pace for the first 90 seconds, right into moderate pace for 60 seconds, followed by a faster pace for 30 seconds and finally a full out sprint for 10 calories. Repeat 2 more times, before resting for 2 minutes. That is a single round. Do it again 2 more times.

Week 2 Session 3

4 Rounds

25 calories at 90% effort
Rest 2 minutes.

15 calories at 90% effort
Rest 2 minutes.

10 calories at 90% effort

Rest 5 minutes between rounds.

Athletes Notes: Each interval should be around 90% effort. 2 minutes should be enough rest to recover from each interval.

Week 2 Session 4

6 Rounds

20 seconds at 95% effort
1:40 at 40% recovery effort

No rest between rounds.

Athletes Notes: Try to maintain consistent pace during each 20 second effort. This is similar to Day 1 workout this week, except try to push yourself just a little more during the 20 seconds, due to the prolonged recovery interval.

Week 2 Session 5

For Calories

Bike 5 minutes
Rest 4 minutes

Bike 4 minutes
Rest 3 minutes

Bike 3 minutes
Rest 2 minutes

Bike 2 minutes
Rest 1 minute

Bike 1 minute

Athletes Notes: This is 15 minutes of work total, excluding rest. Aim for around 50-100 watts higher than most current 10-minute max calories time trial pace. If you have not completed the 10-minute time trial, pick a number you can maintain at around 80% effort for the duration of each interval and add 50-100 watts to it.

Week 2 Mixed Modal Bonus Workout

EMOM 20

Odd: 15/12 calories
Even: 8 wallballs + 8 burpees

Athletes Notes: Pick a challenging number of reps you can maintain for the duration of each minute. Substitute wall balls with jumping squats if needed.