Assault BikeArms & Legs: 40sec easy, 20sec mod, 10sec fast,Rest 20sec,Legs Only: 40sec easy, 20sec mod, 10sec fast,Rest 20sec,Arms Only: 40sec easy, 20sec mod, 10sec fast
26 Cals Harder (85-90%)14 Cals Hardest (90-95%)23 Cals Moderate (75-80%)20 Cals Hardest (90-95%)23 Cals Harder (85-90%)14 Cals Hardest (90-95%)23 Cals Moderate (75-80%)*Rest 1 Min Easy between reps.
Rich Froning Estimated Paces:
Assault Bike RPMs PaceHardest: 85-90 RPMsHarder: 75-80 RPMsModerate: 60-65 RPMsEasy: 50-60 RPMs