Assault bike / Row interval workout Part I Workout
With an Assault AirBike or with a rowing machine
0-6 min = 9 x 20 on : 20 off (seconds)
--REST 2 min--
8-12 min = 8 x 15 on : 15 off
--REST 2 min--
14-20 min = 8 x 30 on : 15 off
--REST 2 min--
22-24 min = 4 x 15 on : 15 off
--REST 2 min--
26-34 min = 8 x 45 on : 15 off
--REST 2 min--
36-40 min = 8 x 15 on : 15 off
--REST 2 min--
42-48 min = 9 x 20 on : 20 off
Your score is the total amount of Calories
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