LET’S DO THIS. 
In honor of the acquisition of an @assaultairbike at Black Anvil HQ, tomorrow is the start of the Air Bike Assault 30/30/30 Program. 3 days a week for 8 weeks designed to increase your score in the 30 minutes for max calories Benchmark. 

The simplicity of the program should allow it to be layered into your current programming with minimal interference. 

Weeks 1 through 4 will be increasing overall training volume. There’s not a shortcut to this – you will be on the bike for a relatively long period of time, but not more than 45 minutes. This is the nature of training endurance, you have to learn to endure. 

Week 5-8 will be decreasing overall volume while increasing intensity in preparation for a retest. Go get it.