To help you get started, I’ve curated five of the best Assault Bike workouts to build endurance.
One of the best aspects of Assault Bike workouts is their versatility.
Below are six of the best Assault Bike workouts that focus on endurance.
Photo: Shutterstock. Design: Eat This, Not That!
Each workout consists of a combination of intervals and steady-state riding to keep things challenging and varied.
Workout #1: Steady-State Endurance Ride
What You Need:An Assault Bike and a timer.
It’s ideal for those looking to build their stamina without the intensity of sprints.
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Riding steadily keeps your heart rate in the aerobic zone, which is key for endurance training.
The Routine:
1.
Warm-Up
2.
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Steady-State Ride
3.
The intensity variations will keep your heart rate elevated, promoting fat burn as well.
The pyramid structure builds both aerobic and anaerobic capacity.
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As the duration of work increases, so does your endurance.
This workout will challenge both your legs and lungs, improving your stamina for longer sessions.
By focusing on distance, this workout mimics the demands of endurance sports like cycling or running.
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It forces you to maintain a consistent pace while challenging both your aerobic capacity and mental toughness.
This version is adapted for endurance by slightly extending the work and recovery periods.
Tabata intervals help push your cardiovascular system to its limits, enhancing both endurance and mental toughness.
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This workout strengthens your cardiovascular system and helps build muscular endurance.
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