Sprinting might sound less intense than a long old slog on a bike, but Vertue explains that a sprint is actually an advanced activity because it requires explosiveness.

“This places a lot of demand not just on your muscles, but your nervous system too, which is why I suggest this workout only to seasoned assault bike users or athletic types,” explains Vertue.

“Of course it can be modified to be a ‘run’ as opposed to a ‘sprint’, which wouldn’t be as intense and could therefore be completed by any level.”

Using the pyramid protocol, you’re supposed to sprint for the allotted amount of time then have an active rest, which means riding at a very low intensity or walking (do not lie down or completely rest until the workout has finished).

The pyramid protocol:

Minute 1: 10 second sprint, 50 seconds active rest
Minute 2: 20 second sprint, 40 second active rest
Minute 3: 30 second sprint, 30 second active rest
Minute 4: 40 second sprint, 20 second active rest
Minute 5: 50 second sprint, 10 second active rest
Minute 6: 40 second sprint; 20 second active rest
Minute 7: 30 second sprint; 30 second active rest
Minute 8: 20 second sprint; 40 second active rest
Minute 9: 10 second sprint; 50 second active rest

Complete this workout once a week.

By the time you get to this level, you may find that there’s a place in your regime for all three kinds of assault bike workouts. The brilliant thing is how versatile the bike can be. My advice? Take it slowly and build up – there’s no need to rush ahead.

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