Assault Bike/Airdyne:
A) 5:00 warm up
B) 6 rounds
– :30 @ Very Hard Pace
– 1:00 @ Moderate Pace
– :30 @ Very Hard Pace
– 2:00 @ Recovery Pace
C) 3:00 cool down @ Recovery Pace
Each round is 4 minutes. Focus on the :30 bursts. The first burst should get your HR to 85-90% MHR. 2nd burst should get you to >90%. Don’t slack off for the 1:00 between bursts, this is necessary to prepare you for the 2nd burst. Use every second of the 2:00 cool down to lower your HR.