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              <span class="initials">MAY 1</span>
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              <a data-turbo-action="advance" class="post-title" href="/assault-bike-blitz-2026-05-01">Assault Bike Blitz // Friday - 2026.05.01</a>
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              <a href="/workout_structures/tabata">Tabata</a>
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              <a href="/movement_types/weightlifting">Weightlifting</a>
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              <a href="/equipment/assault_bike">Assault Bike</a>
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  <p><strong>Tabata:</strong></p><br><ul>
<li>8 rounds of 20 seconds of max effort on the Assault Bike, followed by 10 seconds of rest.</li>
</ul><br><p><strong>Instructions:</strong><br>
- Set the Assault Bike to a challenging resistance level.<br>
- Push as hard as you can during the 20 seconds of work, then rest for 10 seconds before the next round.<br>
- The workout will last a total of 4 minutes.</p>
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