Testing for Power vs. Endurance
The first place I would start when training on the Assault Bike is by establishing a baseline. In other words, perform some testing to see where you are current at, so you can look back later to and be able to objectively say you improved.
This first video outlines two tests: max power and aerobic capacity.
Near the end of the video I explain how to interpret your results to see if you are more powerful vs. more enduring.
The 10 Minute Time Trial
The endurance test from the first video is the 10 minute test. It is a time trial where the goal is to accumulate as many Calories in possible. This video I take on the 10 min test and explain my strategy and pacing to maximize my score, allowing you to do the same.
Programming Sprint Work
If you have established max power production and peak wattage as a relative weakness, you need to improve your power output.
This video dives into how to write effective workouts to improve your max power.
If you have established endurance or pace preservation as more of an issue than peak power output, then you will want to focus on the conditioning aspect of the Assault Bike.
Ramp-Ups are one potent tool that can be used to achieve this boost in capacity. Each interval get progressively harder the longer you go!
Pedal Action Efficiency
Maximizing your scores on the Assault Bike isn’t just about building a bigger engine. It’s also about minimizing the amount you have to expend at a given output or wattage: economy. By optimizing the way you pedal the bike, you can save those legs!
Maximizing Your Arm Action
Too often the arms are overlooked in the contribution to power production on the bike. While they aren’t the main driver of the erg, they are an essential part of
I hope you put the information in this series to use in your daily training.
If you take on the 10 min Test or improve your max wattage, let me know!
If you’re looking for a comprehensive program that includes AirBike training along with Weightlifting, gymnastics and well-rounded fitness, check out our online training program The Protocol.
If you want to reach your potential in the Sport of Fitness, you must have elite fitness. In other words… conditioning.
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Cyclical Supremacy is all about building your engine so you can express higher levels of performance in all types of workouts.
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