Currently injured so I can only really beast myself on the assault bike. Worked my way up to from 175 calories in 10 minutes to 500 calories in 35 minutes. Finished off with a thousand calories in 1 hour, 23 minutes. I wanted so desperately to get it in an hour but it was so hard by the end. I just wanted to finish. I didn't care what time I got!
I did it, it almost killed me but I did it, hell of a test (for me) if you are short in time see how fast you get 500cals on the assault bike!
I put a picture of each 100 cals time , the pictures are a bit blurry because I was trying to get shots and ride.
I had 35 mins before we had to be out this morning so thought I'd try and get 500 cals in that time, it was so close but it was just not achievable this time.
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Took on a death by assault bike challenge today to test output and lung capacity:
100 Cals (as fast as possible)
2 Mins Rest
50 Cals (as fast as possible)
2 Mins Rest
25 Cals (as fast as possible)
My Approach: I paused the clock during the 2-minute rest intervals, aiming for under 10 minutes of total active work time. The 100-cal block felt hard, but the final 25-cal sprint, I just wanted it over with.
A few questions for those who hit the bike regularly:
Do you prefer setting a steady RPM on the 100-cal block, or building a negative split through the 50 and 25?
Is 2 minutes of rest ideal here to keep intensity high, or would continuous work at a lower RPM build better engine capacity
Appreciate any tips on bike challenges?
https://youtube.com/shorts/890dcTdQqbI?is=QDDcLV6jpGmC_b_3
10x goblet squat & 10x squat tuck jump
10x snatch & 10x bag switch
10x thrusters & 10x KB burpees
10x H2H Swings & 10x plyo push up
That's 1 Round - 3/4 Rounds
I did 4 Rounds - 40mins