Assault bike workout

Note: This should be a pace you can maintain for 2 mins (but it would be too hard to maintain for 3 minutes). Check the monitor for your average RPM (revolutions per minute) or your average watts (power). Over the 2 mins, you'll find your sweet spot, and this is the pace you have to try to maintain throughout the 10 rounds.

Remember this number, because this is your "threshold" pace, which you will aim to stick with each week. In the fitness test in week 10, you'll aim to match or beat this number.

Note: Fewer intervals but each one is longer. Total work time is the same, 20 mins.

Note: Longer intervals but more recovery time. Total work time increases to 21 mins.

Note: Longer intervals but same rest time, making it more challenging to recover. Work time is more than double the rest time (this is what we mean by a harder work to rest ratio). The intervals are getting closer to the duration of the intervals in the fitness test. Total work time is the same, 21 mins.

Note: Interval time is now the same as the fitness test. One more round than the test, but with more recovery. Work time is back to double the rest time (lighter work to rest ratio). Total work time is down, 20 mins.

Note: Same number of rounds as last week but interval time increases beyond that of the fitness test intervals. Recovery stays the same. Total work time increases to 22:30 mins.

Note: Fewer rounds, but the interval time increases again, with the same rest, making the work to rest ratio harder than last week. This is challenging you to hold your threshold pace for longer. Total work time is down, 20 mins.

Note: Same number of rounds, but longer intervals and more rest. Total work time increases to 22 mins.

Note: Same number of rounds, but even longer intervals. Biggest work week yet, but the work to rest ratio is nice, the same as week 1. Total work time increases to 24 mins.

Record your average watts and divide by your body weight in kg. This will give you your power to weight ratio.

Note: Total work time is 16 mins. You have been training hard over the past 9 weeks and built up to 24 minutes of work at your threshold pace. Now you are ready to challenge your threshold pace in this fitness test. Good luck!