This archive report was first published on 9 October 2019.
Conditioning Assault Bike Interval Workout ¶
Published on October 9, 2019, by K Aleisha Fetters, a Chicago-based strength and conditioning specialist.
When it comes to interval workouts, many people make the mistake of resting too little, confusing recovery time with wasted opportunities to pack in more work. However, this approach can lead to decreased performance and reduced results.
Don Saladino, a renowned fitness expert, has developed a conditioning assault bike interval workout that flips the script. By pairing 10 seconds of all-out work with 50 seconds of active recovery, you'll be primed to go as hard as possible, maxing out your heart rate and building the power you want.
Saladino's workout involves 15 sets on the assault bike, alternating between 10-second sprints and 50 seconds of gentle movements like child's pose and super-slow pedaling. This adds up to 2 minutes and 30 seconds of actual work time, but the effort during that period is through the roof.
While this workout can be done on an assault bike, you can also use it for sprinting on the track or treadmill or churning it out on a rower. Be creative and work with what you've got.
Ready to give it a try? Take a few deep breaths, get your head in the game, and hit it. Just remember to take your rest to perform your best.
