“Tabata” – Assault Bike (Calories)s : 15 x 30 secs / 30 secs

Tabata Assault Bike (Calories) The Tabata interval is 30 secs of work followed by 30 secs of rest for 15 intervals. Tabata score is the total reps performed in all of the intervals.

Stimulus is moderate high intensity with awareness of pacing for repeatable efforts. Athletes will have 15 – 30 sec efforts on Assault Bike/Echo Bike. It is important to note that athletes should keep effort at something that will result in a repeatable effort across all rounds, in turn, resulting in similar scores across rounds. Athletes should not go maximum effort in the first round and burn out in the following rounds.

Remember there is no pedaling during the 30-second rest. Total calories score workout and ensure athletes are not trying to pedal on the bike during rest.

Box Pistols : 3×20

3x 8-10 reps/side

Goal should be to heel in front of the body.