*Friday will be our last day of testing; today can be used to make up any day you may have missed. Otherwise, familiarize yourself with interval MAP (Maximum Aerobic Power) work. The key to these sets is to keep consistent output for all. These are not sprints. You should NOT be slowing down in the later sets.
A. Assault Bike or AirDyne 5 Minutes @Z1 (warmup)
Bike 30 seconds @ 90% Aerobic
Bike 30 seconds @ 50% easy spin
*Rest 2 minutes between sets 10 & 11
Bike 5 minutes @ Z1 (cooldown)
B. 15 Minutes of mobility