Overview
B- Barbaric
I- Intervals of
K- Kilojoule
E- Expenditure
Using a spin bike or Assault bike, perform a tabata (1:2 work:rest ratio).
The tabata is going to be 10 seconds of max-effort work (sprint) followed by 20 seconds of low-intensity work (light peddling).
If you’re able to adjust the internal resistance of the bike, set it to be moderate.
Repeat this for a total of 10 minutes—or twenty, 30-second rounds.
The goal is to minimize the drop-off in power output from the 1st round to the last.
How to Progress
Progress with “BIKE” can be made through adding more rounds AND/OR increasing your average power output (as measured by RPMs)
Primary Use Case
Improved Conditioning and Work Capacity