The Assault Bike Challenge: A test of maximum output in given time as 60 sec, 90 sec, 120 sec or longer. You record your score and try to beat it. The goal of this challenge is to see how much “output” you can generate on the assault bike in a set time, and to try to beat that score in subsequent attempts.
Measure of your output can be one or a combination of the followingper-unit-time (/60s; /90s etc) measurements: calories; distance; highest maintained power (WATTS), and/or highest maintained speed.
Here’s an example of how you might structure this challenge:
- Start by warming up on the bike for 5-10 minutes at aintensity
- Choose a time frame for your challenge, such as 60 seconds, 90 seconds, or 120 seconds.
- Once you are ready, start the bike and begin pedaling as hard and as fast as you can. Try to maintain this maximum effort for the entire duration of the challenge.
- After the time is up, stop the bike and record your score, which can be measured in calories, watts, or distance.
- Take a break and then repeat the challenge a few more times, or after a week, try to beat your previous score
The Assault Bike Challenge can be a fun and motivating way to test your fitness and push yourself to improve. It’s also a good way to add variety to your workout routine and make it more interesting. Just make sure to start with a duration and resistance level that you feel comfortable with, and remember to work your way up gradually.
It’s important to note that you should always listen to your body and make adjustments to the workout as needed. Avoid pushing yourself too hard and risking injury, and make sure to properly warm up and cool down before and after the challenge.
