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The Challenge:

Competitors will have up to 20 seconds to reach maximum watts on the AssaultBike

  • One attempt
  • Up to 20 seconds
  • Points awarded to athlete with most watts produced

The Why:

This is a test of intensity and speed. How quickly can you reach maximum energy output?

The AssaultBike is an air bike that is 100% athlete driven. The harder you push and pull with your arms and pedal with your legs, the harder the resistance becomes, and the greater the wattage you produce. This makes the AssaultBike an awesome tool for high intensity, low-impact training to develop speed and force. 

The Work:

To excel at this event, you must improve your ability to produce max effort for a short period of time. You will have to be comfortable with intensity and the pounding heart that comes with it. Training anaerobically looks different from aerobic training – you will want to use interval training and short, sprint-like bursts of effort. The goal is to improve your high intensity efforts – train at lower intensities with higher volume, and higher intensities at lower volumes. 

If you don’t have an AssaultBike, we recommend:

  • Rowing (aiming for max speed) 
  • Swimming
  • Sprinting
  • Cycling

Athletes who will have a competitive advantage in this event:

  • Track & Field middle distance runners
  • Basketball players
  • Soccer players
  • Volleyball players
  • Football players (skill positions)
  • Tennis players

Click here to register for the Games!


Gem of a gym! Bailee Murray is an amazing PT! Not only does she have tons of knowledge and experience, she is also a fantastic teacher. My form has never looked so good [: And not only is she very motivating to push, she also cheers me on and points out my progress and accomplishments.

– Frankie

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