Morning Mono (Assault Bike)

3 sets:

90 seconds moderate

60 seconds recovery

Rest 90 seconds

5 sets:

90 seconds fast

60 seconds recovery

Rest 90 seconds

7 sets:

30 seconds faster

60 seconds recovery

Rest 90 seconds

Notes: Goal is steady but sustainable on the moderate effort. The middle five rounds should be done at a consistent and painful pace. The final effort should be HARD but not all out. Don't stop pedaling on the recovery pace - this should be a slower pace that will allow you to recover while still moving.