Assault/Echo Bike Workouts & Progressions

What’s up everybody, wanted to hop on and talk some shop.

Here is an Assault/Echo Bike Workout sheet that I made from a Mike Boyle conditioning article.

The program starts with a max effort timed 2 mile trial. They are all quick hitters that could make up a low/non-impact conditioning day or a great finisher following a resistance training session.

It is also great to keep athletes accountable during conditioning. The workouts provide a target intensity level (%) based off of your max cadence during the timed 2 mile trial “your 100% or 1RM”.

Lastly, I think with some small changes you could easily modify these workouts to work on any Erg machine. Feel free to save this for your own use, and provide any comments or feedback!

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