Assault bike 10 min @progressive pace
done
+
Assault bike 20 min time trial
rest 12 min
Assault bike 15 min time trial
rest 8 min
Assault bike 10 min time trial
rest 4 min
Assault bike 5 min time trial
(try to get the best score you can on each individual piece, and try to ensure you are getting a faster avg pace across each piece)
240.6 – 192.1 – 143.3 – 79.8 – i’d say the 15 min and 10 minutes were the hardest. 20 minutes was easiest but that’s mostly not knowing exactly what pace to go with. 15 minutes was hard because I knew I needed to go at a harder pace than the 20 minutes but 15 minutes is still a long time to keep pushing at that pace. 10 minutes effort wise was the hardest, I knew I wanted to stay in the 300’s and with about 4 minutes to go it was sheer will to stay there. Someone asked me a question so I didn’t get on bike after exactly 4 min of rest so that might have helped a little with the effort I was able to hold. My goal was to hold 400+ watts as long as I could, i noticed at about 1:07 that it was going to be hard to keep it there but I fought for another 45seconds or so and then wanted to stay in the mid 300’s the rest of the way.
+
cool down/stretching 15-20 min
done