040 : 024 Space Race Prep

As most know, the Space Race is looming in the not-too-distant future. For those who don't know what the Space Race is, welcome! Details will be released soon here I used this session to gauge where my pacing is at for a 10-minute assault bike test. Initially, the pace was a little more challenging than expected, but as the session went on, I settled into my pace nicely, and it was just about the sensations I was hoping for--moderately heavy breathing after each set was completed, but I felt recovered after about :30-:45. I had a pretty good idea of where to start since I have extensive experience on the assault bike, for those who don't, I would recommend starting at a moderately challenging pace and IF you feel like there's more in the tank, increase pace every 2-3 sets. Don't do it for every set, as you'll surely blow past the desired outcome. From a rate of perceived exertion (RPE) standpoint, this was roughly at 8-9 RPE for me. 

Work:

On a 40-minute clock complete;

2-minute assault bike (track calories completed)

2-minute REST

(10 total sets)

Flow:

This session is pretty straightforward. You'll complete 2-minutes on the Assault Bike or air bike of your choosing, then rest 2-minutes. Rinse and repeat for 10 total sets (40-minutes)

Substitutions:

If you do not have access to an air bike, any other machine will suffice, or you can run.