Workout Description

Why This Workout Is Hard

10 calories on the Assault Bike takes most average athletes 25-35 seconds, leaving moderate rest early on. However, the Assault Bike's full-body demand (arms AND legs simultaneously) spikes heart rate fast, and cumulative fatigue across 10 rounds is significant. By rounds 7-10, that 25-35 seconds of rest becomes insufficient for meaningful recovery, turning each round into a grind. 100 total calories on the AB is a genuinely taxing cardiovascular volume.

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): Ten rounds of repeated hard cycling efforts with built-in rest taxes the aerobic system significantly. Cumulative cardiovascular demand builds across all 10 minutes, requiring solid aerobic capacity.
• Power (7/10): Completing 10 calories quickly demands high wattage and explosive pedaling output. Athletes benefit from aggressive early acceleration each minute to maximize rest time.
• Speed (7/10): The EMOM format rewards fast completion of each 10-cal effort. Quick, high-RPM cycling pace is critical to earning adequate recovery before the next round begins.
• Stamina (6/10): Repeated high-effort Assault Bike intervals accumulate fatigue in the legs, arms, and core. The EMOM format creates sustained muscular output across all limbs over 10 minutes.
• Strength (1/10): The Assault Bike requires minimal maximal strength. The movement is cyclical and low-load, demanding endurance and power output rather than force production.
• Flexibility (1/10): Assault Bike requires only basic range of motion in the hips, knees, and shoulders. No significant mobility demands are present in this workout.

Movements

• Air Bike

Modality Profile

Air Bike is a single monostructural movement — cyclical cardio on a stationary bike. With only one movement and one modality, it is 100% Monostructural.