“I see a lot of people lifting weights on Instagram, but not a lot of people conditioning.” @michael_boyle1959
I put this post together because of 2 reasons: 1) Mike is right 2) We believe there is a lot of misguided, aimless conditioning going on out there. Hopefully, this can give people some direction.
Watching a video of people riding bikes isn’t very sexy, but this photo gives us an opportunity to go over some of the ways we use the Assault Bike as a conditioning tool. Note: the majority of our Assault bikes are calibrated to ride a 4:00 mile at 60RPMs. Depending on when yours was purchased, it may be different.
Initially, we have people ride 1.5 miles to find their MAS (maximum aerobic speed). To us, the average RPMs for their 1.5 mile ride, is more valuable than their time. We can use the average RPMs to then program appropriate RPMs to a variety of different interval options.
Some of the common repeat intervals we use:
:15 on :45 off
:20 on :40 off
.2 mile
.3 mile
.5 mile
:10 on :20 off
:20 on :10 off
Use the link in the bio to download the PDF we put together. The file lays out the RPMs to ride at for different sprint intervals based on a percentage of the rider’s MAS. I’ll follow this up in a few days with a post on heart rates and recovery.
