GAS TANK ⛽️ Aerobic power is your engine. It’s not about “easy cardio” — it’s about pushing oxygen turnover at high outputs without tapping into full anaerobic fatigue. Here’s a simple but brutal Assault Bike Aerobic Power Circuit based on % of your MAP (Max Aerobic Power): Warm-up: - 10 min easy spin @ 40–50% MAP - Add 3 x 10 sec “primers” @ 85% MAP (wake the system up) Main Circuit: 6 Rounds: - :30 hard @ 92–95% MAP - :30 easy spin @ 50% MAP Finisher (optional): - 3 min sustained @ 85–88% MAP Goal: Sustain high-end aerobic output without crashing. If you’re dying after 30 seconds, you went too hard. Stay controlled, efficient, repeatable. 📝How to find your MAP: 5 min warmup 2 min progressive ramp up. 2 minutes @150watts 2 minutes @175-200watts 2 minutes @225-250watts And so on.. Until you’ve reach failure take HR and final wattage sustained for 2 full minutes = MAP Save this for your next session and tag me when you knock it out. #combatconditioning #respectthegrind #assaultbike #darustrong