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    10 Minute Assault Bike, Increasing Race Pace

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    lvdsander
    This 6-week program aims to improve 10-minute Assault Bike performance by gradually increasing the pace of interval workouts on the bike over time. The program includes a test at the beginning and end to measure improvements, with interval work on Thursdays where the pace is increased by 1-6 rpm each week along with longer steady-state rides on Mondays to build volume.

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    10 Minute Assault Bike, Increasing Race Pace

    Uploaded by

    lvdsander
    20 views7 pages
    This 6-week program aims to improve 10-minute Assault Bike performance by gradually increasing the pace of interval workouts on the bike over time. The program includes a test at the beginning and end to measure improvements, with interval work on Thursdays where the pace is increased by 1-6 rpm each week along with longer steady-state rides on Mondays to build volume.

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    This 6-week program aims to improve 10-minute Assault Bike performance by gradually increasing the pace of interval workouts on the bike over time. The program includes a test at the beginning and end to measure improvements, with interval work on Thursdays where the pace is increased by 1-6 rpm each week along with longer steady-state rides on Mondays to build volume.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    20 views7 pages

    10 Minute Assault Bike, Increasing Race Pace

    Uploaded by

    lvdsander
    This 6-week program aims to improve 10-minute Assault Bike performance by gradually increasing the pace of interval workouts on the bike over time. The program includes a test at the beginning and end to measure improvements, with interval work on Thursdays where the pace is increased by 1-6 rpm each week along with longer steady-state rides on Mondays to build volume.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    You are on page 1of 7

    10 MINUTE

    ASSAULT BIKE
    INCREASING RACE PACE
    6 WEEKS
    COACHRX USER? CLICK HERE TO VIEW THE PROGRAM IN YOUR COACHRX ACCOUNT.

    10 minute Assault Bike (OPEX Work) improvement based on race pace


    with additional volume build day.

    MONDAY THURSDAY

    Weeks 1+7 - Test Increasing race pace intervals


    Weeks 2-6 - MAP 10 volume build

    TRAINING AGE: BEGINNER, INTERMEDIATE, ADVANCED

    2 10 MINUTE ASSAULT BIKE, INCREASING RACE PACE - 6 WEEKS


    CLIENTS INDEX COACHES

    WEEK 1

    DAY 1 MONDAY DAY 2 TUESDAY DAY 3 WEDNESDAY DAY 4 THURSDAY DAY 5 FRIDAY DAY 6 SATURDAY DAY 7 SUNDAY

    Workout Workout

    A. Assault Bike A. Assault Bike


    Test 2:30 @ 10 min pace
    10 min Assault Bike for max -rest 1:45-
    calories. x 4 sets
    -rest 5 min-
    x 3 blocks
    *record total cals, note
    average rpm

    WEEK 2

    DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14

    Workout Workout

    A. Assault Bike A. Assault Bike


    30 min Assault Bike @ MAP 2:30 @ (+1 rpm) 10 min pace
    10 -rest 1:45-
    x 4 sets
    -rest 5 min-
    *conversational pace x 3 blocks
    CLIENTS INDEX COACHES

    WEEK 3

    DAY 15 MONDAY DAY 16 TUESDAY DAY 17 WEDNESDAY DAY 18 THURSDAY DAY 19 FRIDAY DAY 20 SATURDAY DAY 21 SUNDAY

    Workout Workout

    A. Assault Bike A. Assault Bike


    35 min Assault Bike @ MAP 2:30 @ (+2-3 rpm) 10 min
    10 pace
    -rest 1:45-
    x 4 sets
    *conversational pace -rest 5 min-
    x 3 blocks

    WEEK 4

    DAY 22 DAY 23 DAY 24 DAY 25 DAY 26 DAY 27 DAY 28

    Workout Workout

    A. Assault Bike A. Assault Bike


    40 min Assault Bike @ MAP 2:30 @ (+3-4 rpm) 10 min
    10 pace
    -rest 1:45-
    x 4 sets
    *conversational pace -rest 5 min-
    x 3 blocks
    CLIENTS INDEX COACHES

    WEEK 5

    DAY 29 MONDAY DAY 30 TUESDAY DAY 31 WEDNESDAY DAY 32 THURSDAY DAY 33 FRIDAY DAY 34 SATURDAY DAY 35 SUNDAY

    Workout Workout

    A. Assault Bike A. Assault Bike


    45 min Assault Bike @ MAP 2:30 @ (+4-5 rpm) 10 min
    10 pace
    -rest 1:45-
    x 4 sets
    *conversational pace -rest 5 min-
    x 3 blocks

    WEEK 6

    DAY 36 DAY 37 DAY 38 DAY 39 DAY 40 DAY 41 DAY 42

    Workout Workout

    A. Assault Bike A. Assault Bike


    50 min Assault Bike @ MAP 2:30 @ (+5-6 rpm) 10 min
    10 pace
    -rest 1:45-
    *conversational pace x 4 sets
    -rest 5 min-
    x 3 blocks
    CLIENTS INDEX COACHES

    WEEK 7

    DAY 43 MONDAY DAY 44 TUESDAY DAY 45 WEDNESDAY DAY 46 THURSDAY DAY 47 FRIDAY DAY 48 SATURDAY DAY 49 SUNDAY

    Workout

    A. Assault Bike
    Retest
    10 min Assault Bike for max
    calories.

    *record total cals, note


    average rpm
    LearnRx Programs are designed to show you program design principles in
    action, but these templates are written for no-one and are no replacement
    for individualized programming and progression. Learn the OPEX Method of
    individual design in the Coaching Certificate Program (CCP).

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