Let’s play a game. The more time you spend on the Assault Bike the more you might find creating some mental games will keep your training interesting.
The goal of the Ladder Training is to gradually increase the duration of your work intervals and decrease the duration of your rest intervals. This will be a challenging training session that will help you improve your cardiovascular fitness, endurance, and overall conditioning.
An example of a Ladder workout is start with 30 seconds of work and 30 seconds of rest. Then, increase the work interval by 15 seconds and decrease the rest interval by 15 seconds with each round. For example, the next round would be 45 seconds of work and 15 seconds of rest, and so on
Here’s an example of how you might structure this workout:
- Start by warming up on the bike for 5-10 minutes at a low intensity.
- Start with 30 seconds of work followed by 30 seconds of rest. In this first interval, you should work at a high intensity, pushing yourself as hard as you can.
- Increase the duration of your work interval by 15 seconds and decrease the duration of your rest interval by 15 seconds with each round.
For example:
Round 1: 30 seconds of work, 30 seconds of rest
Round 2: 45 seconds of work, 15 seconds of rest
Round 3: 1 minute of work, 0 seconds of rest
- Continue the ladder pattern until you can no longer maintain the pace or you reach the maximum time you want to work.
- At the end of your workout, cool down for a few minutes by pedaling at a low resistance.
This training session can be tough, so it’s important to start with a level that you can handle and then progress slowly. It’s also a good idea to keep track of your progress so you can see how much you’ve improved over time.
Also, remember that the goal of this training session is not only to increase the duration of work but also to decrease the rest.
If you need more time to recover, you can either adjust the work time to be able to increase the rest time or increase the rest time from the initial setup.
