Dear Assault Bike, we do not like you. The end. 
 
No matter how much we hate on the assault bike it isn't going to leave. That's why this program is going to help you become great friends. This 6 week program has two training session each week that last anywhere 15-30 minutes. The first day will target power output and sprint work while the second day will hammer your aerobic base while increasing your endurance.
 
You know you need this program. It will make you and your bike happier.
 
SAMPLE DAY-
Week 1 Day 1
3 sets
:60 at moderate pace
Rest :30
:30 moderate pace
Rest :60
:20 fast pace
Rest 1:30
:10 sprint
Rest 3 minutes between sets