What’s up everybody, wanted to hop on and talk some shop. Here is an Assault/Echo Bike Workout sheet that I made from a Mike Boyle conditioning article. The program starts with a max effort timed 2 mile trial. They are all quick hitters that could make up a low/non-impact conditioning day or a great finisher following a resistance training session. It is also great to keep athletes accountable during conditioning. The workouts provide a target intensity level (%) based off of your max cadence during the timed 2 mile trial “your 100% or 1RM”. Lastly, I think with some small changes you could easily modify these workouts to work on any Erg machine. Feel free to save this for your own use, and provide any comments or feedback!

Hello everybody, just wanted to take a second to introduce myself as one of the new Strength & Conditioning coaches on the team that will be doing some 1:1 programming. I just wrapped up year 4 as a division 1 collegiate strength coach at Hofstra University in Long Island NY. I also studied at Hofstra for both my bachelors and masters degrees in exercise science and strength & conditioning. Some teams I’ve worked with in my time there are lacrosse, wrestling, soccer, basketball, baseball and tennis. I grew up playing multiple sports which eventually led to me to finding the weightroom. Since then I have competed in strongman, powerlifting and most recently a Hyrox competition. Looking forward to joining the Modern Athlete team and community!