Air Bike Race Conditioning - Simulation, Taper, and Benchmark Air Bike Race Conditioning - Simulation, Taper, and Benchmark

Simulation, Taper, and Benchmark

Weeks 7-8.

What happens in Phase 3

The work is done. These two weeks are for sharpening and proof. You reduce total volume, sharpen your race pace, retest the 10-minute test, and finish with a HYROX-style simulation. Resist the urge to test yourself before the retest; trust the taper and let the numbers show the new ceiling.

Your weekly structure

Openers and short race-pace touches, easy MISS, mobility, the 10-minute retest, and the final benchmark simulation. Keep your intensity sharp and your volume low.

Week by week

• Week 7: Sharpen your race pace, reduce noise, and keep every rep clean.
• Week 8: Retest the 10-minute benchmark, then hold race pace cleanly through the final HYROX-style simulation and finish on output that beats your opening week.

Intensity and RPE

Race-pace touches at RPE 8, everything else easy. This is the one phase where holding back is the work. The retest tells you what your engine has become.

Tips for Phase 3

• Trust the taper. Fitness is not lost in two lower-volume weeks; freshness is gained.
• Hit the 10-minute retest clean, at the same effort standard as Week 1.
• Pace the opener you know you can hold, not the one you wish you could.

What comes next

Line up the test with the benchmark protocol, then compare against your Week 1 numbers. Revisit the program guide to plan your next block.