A) Airdyne/Assault Bike Warmup:
– 3:00 Easy
– 2:00 Hard
– 3:00 Easy
B) Air Bike Sprints:
9 Rounds:
– :20 ME
– :10 rest
– 3:30 Easy/recovery
This is a Max Effort Air Bike workout. Your goal is to hit the same cal/hr number for each 20 second sprint. If you fail to hit your 1st round’s number for cal/ hour you get off the bike and do 10 burpees during the :10 rest portion. The 3:30 is just recovery to get your HR back to normal and get your body ready for the next sprint.
I’m serious about the burpees. Record your sprint numbers.