April 9th, 2016

For Max Calories:
10 Minutes Assault Bike


 

*Please warm up thoroughly for today’s piece.Β  This test (while shitty as hell) is an important one, and something that we will use in our aerobic training over the next weeks and months.

When only AirDynes existed (in the pre-Assault Bike Era), this test was known as 300 FY.Β  (you can read a quote from Mark Twight, founder of Gym Jones and creator of this workout here: http://optimumperformancetraining.blogspot.com/2010/08/fri-aug-20-2010.html)

While it is most likely impossible to get 300 Cals in 10 minutes on the Assault Bike, the test remains a great indicator of Aerobic Power in a time-frame that is VERY applicable to the sport of fitness.

Here is a link to a blog post with some good tips on how to approach this bad Larry: http://www.marksgym.com/300-fy-tips-and-hints-how-to-conquer-it/

*Monday we will get back to regular training, with a big emphasis on strength development (both barbell and gymnastic) and Olympic Lifting technique.Β  Enjoy the weekend, good luck!

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15 Comments

  1. 108 cals.
    00:00 – 03:00: I hovered between 228 and 240, which was probably a good pace to start out with.
    03:00 – 07:00: Stayed between 240 and 252.
    07:00 – 09:00: Jumped around between 252, 264, and 274. This felt long.
    09:00 – 10:00: High 200s for like the first 15 seconds, then high 300s for the rest. I think I could have pushed harder during the last minute; I didn’t push as hard because I was scared to die with, say, 30 seconds left or something.

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    1. Lol. Worked 40 seconds at 90%, 20 sec at about 60% for the 10 minutes except for the last minute that I didn’t rest. Tried to stay between 350-450 watt range during the 90% effort.

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  2. 100 cals with 10 min count down so it didn’t get the excess.
    Tried to stay above 244 consistently then kicked it for the last minute. It’s hard to get leverage so I end up using my legs mostly.

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  3. 94 cals.
    I think I paced this too much for the first 4 minutes out of fear of hitting a wall. 4-7 were tough and I went back and forth between ~200 and ~240. Couldn’t seem to settle in to a nice middle ground. Last 3 I went between trying to sprint it out and dying.

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  4. 181 cals

    0:00-5:00 425-492 watts
    5:00-9:00 392-425 watts
    9:00-10:00 500-600 watts (closed my eyes and pushed for the last 20 seconds)

    We (Alanna, Nic, and I) set our bikes for target time at 10:00min so there was no roll on the calories.

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  5. 133 cals

    Set my bike to 10 min target. Tried to keep the watts above 300 and RPMs above 60. I struggle to stay powerful with these longer pieces. I forgot how unpleasant this workout is.

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  6. 159 cals.
    Did this after the oly make up today. Let’s felt really good on bike. Could have went a tiny bit harder earlier probably. Rare to feel good on ASS bike. Glad Erin did this with me!
    Started out at 345-361 then settled in about a minute in from 1-7:30 stayed around 331. Then 7:30-8:30 345, then 8:30-9:00 361, then 9:00-9:30 around 375 then 9:30-10:00 like 409.

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  7. 98 cals.
    Zero concept of how I paced this. Sometimes I sprinted and sometimes I got tired and barely moved. After a practice MCAT my brain can’t read anything else for the rest of the day.

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  8. 126. kept it hovering around 276-315 for the first 6 min Surprisingly didn’t die. The last 4 min it dropped to 205-285. That’s where everything got really hazy! My legs couldn’t push to try to sprint. First time doing this. If I tackle this again, I would probably start bit slow or just reverse today 205-285 to 276-315 or higher

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