Standing beside the bike, adjust the seat to hip level. When on the bike, your extended leg should have a slight bend at the knee. You can also move the seat forward or back. Take the hands to the handles. Your extended arm should have a slight bend at the elbow. Adjust the seat forward or back accordingly. Before starting lean forward slightly 10-20 degrees. This slight lean forward will give you better drive through your arms. When biking, don’t let your head drop, don’t let your elbows flare out, don’t let your background.
What is this bike all about?
The harder you bike the more air gets into the wheel, thus the harder the workout will be. You can work for time, distance, calories, heart rate or for speed intervals. You can program your workout by choosing one of the buttons on the right side of the monitor.
The assault bike works your entire body, and will challenge your aerobic capacity. You’re pushing and pulling your arms back and forth while pedaling hard with the legs. This is a punishing piece of equipment.
5:00 warm up, medium intensity. 10:00 of :10 high intensity sprint, :50 low intensity. Cool down- 5:00 of medium intensity.
8x :20 work / :10 rest
Calories for Time
50 - 40 - 30 - 20 - 10 - Bike for 50 calories as quickly as possible. Rest Ratio is 1:1. After resting, bike for 40 calories as quickly as possible. Rest. Continue until you’ve completed 10 Calories for Time.
5:00 medium intensity warm up. Choose your distance, and get there as quickly as possible. Cool down- 5:00 medium intensity.