Assault Bike Intervals
Quick Information
Category
Conditioning
Difficulty
Beginner
Equipment
Cardio Machine
Primary muscle group
Quadriceps, Latissimus Dorsi
Secondary muscle groups
Hamstrings, Deltoids, Trunk
Movement pattern
Cyclical Full-Body Effort
Training goal
Conditioning
Sport
General Athletic Development, MMA, Boxing, Wrestling, BJJ, Football, Soccer, Rugby, Tactical / Military
Overview
Purpose. Develop conditioning with high intensity and low mechanical stress.
How it fits the system. A beginner-level cyclical full-body effort entry in the Conditioning section, programmed to develop conditioning. Related work in the library: Battle Rope Lateral Waves and Battle Rope Slams.
Primary muscles
Quadriceps, Latissimus Dorsi
Secondary muscles
Hamstrings, Deltoids, Trunk
Movement pattern
Cyclical Full-Body Effort
Equipment
Cardio Machine
Difficulty
Beginner
How to Perform
- Set the seat height so the knee is slightly bent at the bottom of the pedal stroke.
- Warm up for three to five minutes at an easy pace.
- Start the interval and drive hard with both the arms and the legs.
- Hold the target output for the prescribed work period.
- Recover by pedalling easily rather than stopping dead.
- Repeat for the prescribed number of intervals.
Coaching Cues
- Push and pull with the arms as well as driving with the legs.
- Pace the first interval so the last one matches it.
- Keep moving during the recovery.
Common Mistakes
- Going too hard on the first interval and fading.
- Sitting passively and using the legs only.
- Stopping completely between efforts.
Progressions & Regressions
Progressions
Increase work time, output or number of intervals.
Regressions
Reduce work time and lengthen recovery.
When to Use It
When to use
For anaerobic and aerobic conditioning without running impact.
When not to use
If you cannot maintain the target output with reasonable technique.
Programming
8 to 12 rounds of 20 to 40 seconds hard with 60 to 90 seconds easy.
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