Assault Bike/Airdyne/Airbike
A) 5:00 Warm up on the bike
B) 15 rounds:
– :30 HARD
– :30 Recovery
You should build lactic acid about 10 seconds into the work rounds. Focus is to maintain the same hard pace each round. Focus on flushing each round. Shorter rest means you will build lactic over time and the last 7 rounds are going to suck.
C) 5:00 cool down, flush your legs