Assault Bike

12-week starter plan

Short, hard intervals once or twice a week.

1. Week 11 session: 5 minutes easy, then 4 efforts of 10 to 20 seconds hard with 60 to 90 seconds easy
2. Week 21 session: 5 minutes easy, then 5 efforts of 10 to 20 seconds hard with 60 to 90 seconds easy
3. Week 31 session: 5 minutes easy, then 6 efforts of 10 to 20 seconds hard with 60 to 90 seconds easy
4. Week 41 session: 5 minutes easy, then 6 efforts of 10 to 20 seconds hard with 60 to 90 seconds easy
5. Week 52 sessions: 5 minutes easy, then 7 efforts of 10 to 20 seconds hard with 60 to 90 seconds easy
6. Week 62 sessions: 5 minutes easy, then 8 efforts of 10 to 20 seconds hard with 60 to 90 seconds easy
7. Week 72 sessions: 5 minutes easy, then 9 efforts of 10 to 20 seconds hard with 60 to 90 seconds easy
8. Week 82 sessions: 5 minutes easy, then 9 efforts of 10 to 20 seconds hard with 60 to 90 seconds easy
9. Week 92 sessions: 5 minutes easy, then 10 efforts of 10 to 20 seconds hard with 60 to 90 seconds easy
10. Week 102 sessions: 5 minutes easy, then 10 efforts of 10 to 20 seconds hard with 60 to 90 seconds easy
11. Week 112 sessions: 5 minutes easy, then 10 efforts of 10 to 20 seconds hard with 60 to 90 seconds easy
12. Week 122 sessions: 5 minutes easy, then 10 efforts of 10 to 20 seconds hard with 60 to 90 seconds easy

Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.

Calories and weekly minutes

Enter your details for a rough estimate. Based on about 10 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.

Tips and common mistakes

Kit and cost

Moderate Approximate UK prices.

• Gym access
• Supportive shoes
• Water

Frequently asked questions