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
"Echo Bike / Assault Bike Lactate Tolerance & Power"
24 Cals Harder (85-90%)18 Cals Hardest (90%)12 Cals Harder (85%)18 Cals Hardest (90%)24 Cals Harder (85%)*Rest 1 Min Easy (Arms Only) between reps.
Rich Froning Estimated Paces:
Assault Bike RPMs PaceHardest: 85-90 RPMsHarder: 75-80 RPMsHard: 65-70 RPMsEasy: 50-60 RPMs