Now that you’ve read about the benefits of training with the Assault Bike on a regular basis, we can now layout some sample training sessions for you to try they will help you achieve the goals that we spoke about in Part 1
Interval sprints are a form of high-intensity interval training (HIIT) where periods of maximal effort sprints are alternated with periods of rest or lower-intensity exercise. This approach is designed to improve both aerobic and anaerobic fitness, boost metabolism, and enhance fat burning.
Implementation on the Assault Bike:
When implementing interval sprints on the Assault Bike, you would pedal as hard and fast as you can (in addition to push and pull the handles as hard and fast as possible) during the sprint interval, and then either rest completely or pedal slowly during the recovery interval.
*Here’s a basic example: perform 30-second sprints, followed by 30-second rest intervals. Repeat this for a total of 8-10 rounds.
*Here’s a breakdown of the components of interval sprints:
- Sprint Interval (Work Phase):
This is a short, intense period where you perform the exercise at maximum effort.The duration of this phase is typically between 20 to 60 seconds, depending on the workout structure.
- Rest or Recovery Interval:
Following the sprint interval, you have a period of rest or lower-intensity exercise to recover.This period can be equal to, shorter than, or longer than the sprint interval, depending on your fitness level and the goal of the workout.
Benefits of Interval Sprints:
Efficiency: Interval sprints are time-efficient, allowing you to achieve significant fitness.
Versatility: They can be adapted to various fitness levels and can be performed using different exercises like running, cycling, swimming, or rowing.
Metabolic Boost: They elevate your metabolism, leading to increased calorie burn both during and after the workout (afterburn effect).
Considerations for Interval Sprints
Intensity: Interval sprints are physically demanding, so it’s important to be adequately warmed up and to start at an appropriate level of intensity and duration.
Recovery: Adequate recovery between intervals and between workouts is crucial to avoid overtraining and injury.
Consultation:Individuals with certain health conditions or those new to exercise should consult with a healthcare provider or a fitness professional before starting interval sprint workouts.
Sample Training
Interval sprints on the Assault bike involve alternating between periods of high-intensity effort (sprints) and lower-intensity effort or rest. This type of workout is beneficial for improving cardiovascular fitness, boosting metabolism, and enhancing athletic performance.
General Structure for Interval Sprinting:
- Warm-up: A light, steady-statefor 5-10 minutes monitoring power, calories and speed.
- High-intensity Sprint:A period of going all-out, pushing both the arms and legs as fast as possible.
- Rest or Low-intensity Recovery:A period of slow pedaling or complete rest, allowing your heart rate to come down.
5 Examples of Interval Sprint Sessions:
- Work-to-Rest Ratio: 1:1.5; 1:2; 1:2.5; 1:3
– Sprint for 30 seconds at maximum effort.
– Rest or pedal lightly for a multiple of your working period. For example, a 30s sprint at 1:1.5 (work:rest) would mean you rest for 1.5x30s(work period)= 45seconds
– Repeat for 5-10 rounds.
- 30/30 Intervals:
– Sprint for 30 seconds at maximum effort.
– Rest or pedal lightly for 30 seconds.
– Repeat for 8-10 rounds.
- Tabata Intervals:
– Sprint for 20 seconds at maximum effort.
– Rest or pedal lightly for 10 seconds.
– Repeat for 8 rounds (4 minutes in total).
- Ladder Intervals:
– Sprint for 15 seconds, rest for 45 seconds.
– Sprint for 30 seconds, rest for 30 seconds.
– Sprint for 45 seconds, rest for 15 seconds.
– Rest for 1 minute.
– Repeat the ladder 2-3 times.
- Progressive Intervals:
– Sprint for 20 seconds, rest for 40 seconds.
– Sprint for 30 seconds, rest for 30 seconds.
– Sprint for 40 seconds, rest for 20 seconds.
– Rest for 1-2 minutes between each set.
– Repeat for 3-4 sets.
Important Tips & Safety
Intensity: The sprint intervals should be done at an all-out effort, pushing both your legs and arms as hard as possible.
Recovery: Use the rest intervals to recover, either by stopping completely or by pedaling lightly.
Duration: The total duration of the workout (excluding warm-up and cooldown) can vary, but 20-30 minutes is a good range for most people.
Cool Down: Finish the workout with 5-10 minutes of light pedaling to help your heart rate return to normal and to flush out lactic acid from your muscles.
Remember, it’s crucial to listen to your body during these workouts and modify the intensity, duration, and rest periods based on your fitness level and how you’re feeling on a given day. Additionally, make sure to stay well-hydrated and to fuel your body appropriately before performing high-intensity workouts.
