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              <span class="initials">MAR 4</span>
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              <a data-turbo-action="advance" class="post-title" href="/assault-sprinter">Assault Sprinter // Tuesday - 2025.03.04</a>
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              <a href="/workout_structures/for_time">For Time</a>
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              <a href="/movement_types/cardio">Cardio</a>
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              <a href="/equipment/assault_bike">Assault Bike</a>
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  <p><strong>For Time:</strong></p><br><ul>
<li>50/40 Calories on Assault Bike</li>
<li>400 Meter Run</li>
<li>40/30 Calories on Assault Bike</li>
<li>300 Meter Run</li>
<li>30/20 Calories on Assault Bike</li>
<li>200 Meter Run</li>
</ul><br><p><strong>Assault Bike:</strong> Set to desired calories<br>
<strong>Time Cap:</strong> 15 Minutes. </p><br><p>Instructions: This workout is designed to push your cardiovascular endurance with sprints on the Assault Bike followed by quick runs. Adjust the Assault Bike calories to suit your fitness level and aim to maintain a fast pace throughout the workout.</p>
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