We have 2 assault fitness bikes that are available to use at Iceni training, they are often overlooked but definitely shouldn't be. They offer a full body workout in very little time. With regular use they will improve your fitness gains, guaranteed!
Here are three workouts you can hit in around 20 minutes.
Warm Up
For each workout warm up with 5 minutes on the bike, starting at an easy pace then picking it up each minute.
Cool Down
5 min spin out on the bike. No arms, super easy effort.
Workout 1
8 Rounds
10s Work at RPE 10!
20s Rest at RPE 1
To set this up hit the reset button then press the 10/20 interval.
It's just 4 minutes then take 2 minutes rest, press the button and go for it again!
Workout 2
For Time:
200 cals
*4 Burpees every 2 minutes.
Workout 3
8 Rounds
20s Work at RPE 10 - Standing effort
10s Rest at RPE 1 - Seated recovery
To set up, hit reset then the 20/10 interval button.
It's just 4 minutes. Go hard and hold on.
Enjoy
Michael