How to Assault Bike

The assault bike is an incredibly effective tool for developing cardiovascular endurance. However, due to the extensive range of motion it allows, there is also a greater potential for inefficient or ineffective movements. To maximize the benefits of your assault bike workout, it’s important to focus on proper form. Strengthguide offers a variety of tips to help you improve your technique and get the most out of your sessions on the assault bike.

Introduction:

The Assault Bike, also known as the air bike, is a staple in CrossFit training and high-intensity interval workouts. This versatile piece of equipment provides a full-body workout that challenges both cardiovascular and muscular endurance. Whether you’re a beginner or at an intermediate level, mastering the Assault Bike can significantly boost your fitness. In this guide, we’ll walk you through the mechanics of the Assault Bike, providing step-by-step instructions, essential equipment, scaling options, common mistakes, and the benefits of incorporating this powerful exercise into your routine.

Steps in the Assault Bike exercise

    1. Set Up the Bike:

      • Adjust the seat height so that when you sit on the bike, your leg is nearly fully extended when the pedal is at the lowest point.
      • Ensure the handlebars are within comfortable reach.

    2. Mount the Bike:

      • Step onto the foot pegs or pedals, using the handlebars for support.

    3. Begin Pedaling:

      • Start pedaling with a steady, moderate pace to get a feel for the bike.
      • Engage both your arms and legs, pushing and pulling the handlebars in sync with your pedaling.

    4. Increase Intensity:

      • As you become comfortable, increase your pedaling speed and force on the handlebars.
      • Maintain a consistent, rhythmic motion, keeping your core engaged.

    5. Interval Training (Optional):

      • For high-intensity intervals, pedal as fast as you can for a set period (e.g., 20 seconds), followed by a rest period (e.g., 10 seconds).
      • Repeat for the desired number of intervals or duration.

    6. Cool Down:

      • Gradually slow down your pedaling speed to allow your heart rate to return to normal.
      • Stretch your muscles after dismounting the bike.
    7.  

What Equipment is needed

  • Assault Bike (Air Bike): A sturdy, well-maintained air bike.
  • Proper Footwear: Cross-training shoes for stability and grip.

 Check out the Equipment subsite for more tools, tips, and inspiration.

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Scaling Options: 

To gradually build strength and proficiency, consider the following scaling options:

  • Beginner Level:
    • Start with shorter sessions, such as 5-10 minutes at a moderate pace.
    • Incorporate more extended rest periods between high-intensity intervals.
  • Intermediate Level:
    • Increase the duration of your workouts gradually.
    • Shorten the rest periods between high-intensity intervals to challenge your endurance.

Common Mistakes to Avoid:

  • Poor Posture:

    • Keep your back straight and shoulders relaxed to avoid unnecessary strain.
    • Engage your core to maintain stability.

  • Uneven Effort:

    • Distribute your effort evenly between your arms and legs.
    • Focus on a smooth, coordinated motion.

Benefits of the Movement: 

  • Cardiovascular Health: The Assault Bike provides an excellent cardio workout, improving heart and lung capacity.
  • Full-Body Workout: Engages both upper and lower body muscles, promoting balanced muscle development.
  • Calorie Burn: High-intensity intervals on the Assault Bike can burn a significant number of calories.
  • Low Impact: The bike is gentle on the joints, making it suitable for people with joint concerns.

Which Muscles Are Worked:

During this exercise, the following muscle groups are engaged:

  • Primary Muscles: Quadriceps, Hamstrings, Glutes, Calves, Biceps, Triceps, Deltoids, Pectorals,

  • Secondary Muscles: Core muscles, including the abdominals and obliques.

Alternative Similar Movements: 

If you’re seeking variation or targeting specific muscle groups, consider incorporating these alternative exercises:

Check out the exercise library for more alternatives!

Q&A

Why is the Assault Bike so hard?
The Assault Bike is challenging because it requires simultaneous use of both the upper and lower body, which increases the cardiovascular and muscular demands. The fan resistance also means the harder you work, the more resistance you generate.

Do you push or pull on the Assault Bike?
You do both. The Assault Bike requires you to push and pull with your arms while pedaling with your legs, providing a full-body workout.

Is the Assault Bike harder than a normal bike?
Yes, the Assault Bike is generally harder because it involves upper body movement and fan resistance, which increases as you pedal harder, unlike a traditional stationary bike with fixed resistance.

Is an Assault Bike a good workout?
Absolutely. It offers a comprehensive workout that improves cardiovascular endurance, burns calories, and strengthens both the upper and lower body.

Why does the Assault Bike hurt so much?
The Assault Bike can feel intense because it engages multiple muscle groups simultaneously and the resistance increases with your effort, making it a very demanding exercise.

Is rowing or Assault Bike harder?
Both are challenging in different ways. Rowing tends to focus more on the posterior chain and has a different motion, while the Assault Bike is more of a full-body workout with higher cardiovascular intensity.

How should you sit on the Assault Bike?
Sit upright with a slight forward lean, keeping your core engaged and your back straight. Adjust the seat height so your knees are slightly bent at the bottom of the pedal stroke.

What is better, Assault Bike or treadmill?
It depends on your goals. The Assault Bike offers a full-body workout with less impact on the joints, while the treadmill is great for running and improving lower body endurance.

How do you pace an Assault Bike?
Start at a moderate pace to warm up, then maintain a steady, sustainable effort. For interval training, alternate between high-intensity bursts and rest periods.

Is Assault Bike bad for knees?
The Assault Bike is generally low-impact and easier on the knees compared to running. However, improper form or overuse can still cause strain, so it’s important to use proper technique and listen to your body.

Can you lose weight on an Assault Bike?
Yes, the high-intensity nature of Assault Bike workouts can help burn a significant amount of calories, aiding in weight loss when combined with a healthy diet.

What is the average pace for the Assault Bike?
This varies based on fitness level, but a moderate pace is typically around 50-60 RPM (revolutions per minute). Higher intensity workouts will see higher RPMs.

Does Assault Bike build stamina?
Yes, regular use of the Assault Bike can significantly improve both cardiovascular and muscular stamina.

How do you go faster on an Assault Bike?
Increase your pedaling speed and push/pull harder on the handlebars. Engaging your core and maintaining a steady, powerful rhythm also helps.

How long should you ride an Assault Bike?
This depends on your fitness goals. For general fitness, 20-30 minutes is effective. For high-intensity intervals, shorter durations with intervals of 1-2 minutes can be very effective.

Conclusion: 

Incorporating the Assault Bike into your fitness routine can lead to significant improvements in both cardiovascular and muscular endurance. By following the proper steps and avoiding common mistakes, you can make the most of this powerful exercise. So, hop on the Assault Bike, challenge yourself, and enjoy the journey to better fitness!

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