10 MINUTE

ASSAULT BIKE
INCREASING RACE PACE
6 WEEKS
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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).