5 Sets7 Cal Controlled Sprint (95-98%)15 Sec Easy (Arms Only)10 Cal Hardest (90-95%)15 Sec Easy (Arms Only)7 Cal Controlled Sprint (95-98%)15 Sec Easy (Arms Only)10 Cal Hardest (90-95%)*Rest 2 Min between sets.
Rich Froning Estimated Paces:
Assault Bike RPMs PaceSprint: 100+ RPMsHardest: 85-90 RPMsEasy: 50-60 RPMs