Workout Description

Why This Workout Is Medium

Single-modality and low technical complexity keep the base score moderate, but the EMOM ladder sharply increases effort each minute. Most athletes will finish in 8–10 minutes, with intensity spiking as minute targets jump (3, 6, 9, …). The ascending structure is punishing on lungs and quads while remaining highly accessible, placing this on the upper end of Medium for most.

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Pure monostructural work challenges the aerobic system, with a ramping demand that forces high heart rates late. Success hinges on breathing control and sustainable watt output before an all-out finish.
• Stamina (7/10): While no heavy load is used, the repeated minute-on structure taxes leg and respiratory endurance. Managing accumulating fatigue across escalating targets builds muscular and cardiorespiratory stamina.
• Speed (7/10): You must ramp cadence quickly each minute and hold aggressive RPMs under fatigue, rewarding quick acceleration and efficient sprint mechanics.
• Power (5/10): Later rounds demand short, hard surges to hit higher calorie targets within the minute, requiring moderate explosive power on the pedals.
• Strength (1/10): There is no external load or maximal force production. Output is limited by conditioning and local fatigue rather than absolute strength demands.
• Flexibility (1/10): Only basic seated positions and normal range of motion are required. Mobility has minimal influence on performance here.

Movements

• Assault Bike

Scaling Options

Scale to: Start at 2 calories, add 2 each minute • Start at 3 calories, add 2 each minute • Use Row/Ski Erg with the same starting reps and progression

Scaling Explanation

These options lower per-minute demand or adjust modality while preserving the ascending EMOM structure and the intended feel of a late-minute sprint under fatigue.

Intended Stimulus

A steadily tightening vice on your lungs and legs. Early minutes should feel easy to moderate, letting you bank recovery and stay smooth. As the targets climb, hold a controlled threshold, then finish with an all-out sprint in the final successful minute. Expect deep quad burn, high breathing rate, and a sharp, short peak effort at the end.

Coach Insight

Pace the first 4–5 minutes smooth and nasal-breathable. From minute 6 onward, nudge cadence up while keeping watt spikes brief and controlled. The one thing: lock a consistent RPM target each minute and stick to it—no big surges too early. Common mistakes: starting hot, rocking side-to-side, and letting cadence collapse late. Stay tall, drive through the mid-foot, and relax your grip.

Benchmark Notes

Scored by total calories completed before failing a minute. Levels align with completing minutes 4 through 12 (e.g., 108 cals = finish minute 8). Aim to stay smooth early and surge late. Strong aerobic capacity and smart pacing will push you into the higher levels.

Modality Profile

This workout is entirely monostructural: all work is performed on the Assault Bike with no gymnastics or external loading. The training effect is driven by sustained cardio output and escalating minute-by-minute intensity, not by skill complexity or weightlifting demands.

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