What Are Assault Bike Sprints

Assault bike sprints are a style of interval training known a sprint interval training (SIT). SIT is where a max effort sprint is performed, then a period of rest and the effort is repeated for the prescribed number of repetitions. SIT can be done on an assault bike but also a stationary bike and other cardiovascular ergs like rowers etc.

Example of An Assault Bike Sprint Session

Workout 1

4 x 25 calories as fast as possible.

Rest 2’ between rounds.

Workout 2

5 x 30 second on 30 seconds off

Workout 3

5 x 60 seconds on 60 seconds off

Benefits of Assault Bike Sprints

SIT is an extremely effective way to increase VO2 max. VO2 max is the maximum oxygen consumption and utilisation during exercise, it is a good indicator of cardiovascular capabilities and health.

Frequency of Assault Bike Sprints

This style of training should not be done more than once per week. When done correctly, it will be an extremely challenging training session. By correctly I mean you are truly pushing as hard as you can on each sprint. This is not the type of effort you will want to be doing more than once a week.

Not Appropriate For Beginners

Beginners, especially those who have been sedentary for a long period of time, should not be performing this style of interval training. Beginners should work towards this style of training over the period of a couple of months. If you are a beginner and are looking to use the assault bike to improve your cardiovascular system have a read through my article on workouts for beginners using the assault bike.