How does the assault bike differ from a regular stationary bike?

The assault bike uses air resistance that increases with effort and incorporates moving handles for simultaneous upper body work. Regular stationary bikes isolate the lower body and typically use magnetic or friction resistance with fixed intensity levels.

What is a good pace for assault bike intervals?

Pace depends on interval length and training goal, but a common benchmark is maintaining 50-60 calories per minute for short sprints or 12-15 calories per minute for sustained efforts. Focus on consistent power output rather than chasing specific numbers until you establish your baseline capacity.

Can the assault bike replace running for conditioning?

The assault bike provides effective cardiovascular conditioning with less impact stress than running, making it a viable alternative for joint-sparing interval work. However, it does not replicate the specific movement patterns and eccentric loading of running, so it works best as a complement rather than a complete replacement if running performance matters to you.

Assault Bike

The assault bike is an air resistance cardio machine that combines upper and lower body movement through simultaneous pedaling and push-pull handle action. It suits lifters looking for high-intensity conditioning work that engages the quadriceps, hamstrings, and deltoids while minimizing impact on joints.

Muscle group: Cardio
Primary muscles: quadriceps, hamstrings, deltoids
Equipment: Machine

How to do the Assault Bike

Adjust the seat height so your knee has a slight bend at the bottom of the pedal stroke.
Sit upright with your core engaged, gripping the moving handles at chest height.
Push one handle forward while pulling the other back in sync with your pedaling legs.
Maintain a steady breathing rhythm and coordinate your arm push-pull with the opposite leg drive.
Keep your shoulders down and back, avoiding excessive forward lean throughout the movement.

Form tips

Drive through your heels on the pedals rather than staying on your toes to better engage your hamstrings and glutes.
Match your arm and leg tempo so the handles and pedals move in a coordinated rhythm without one side dominating.
Keep your elbows slightly bent and avoid locking out your arms at full extension to maintain constant tension.

Common mistakes

Pulling with arms only while barely pedaling: this reduces total power output and turns the movement into an inefficient upper body exercise.
Hunching forward at the shoulders: this limits breathing capacity and reduces deltoid engagement during the push-pull motion.
Setting the seat too low or high: improper seat height creates inefficient leg drive and can strain the knees or hips over longer durations.

Sets and reps

Assault bike work is typically programmed by duration rather than reps, with intervals of 20-60 seconds for high-intensity conditioning or steady efforts of 5-20 minutes for aerobic capacity.

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Frequently asked questions

How does the assault bike differ from a regular stationary bike?: The assault bike uses air resistance that increases with effort and incorporates moving handles for simultaneous upper body work. Regular stationary bikes isolate the lower body and typically use magnetic or friction resistance with fixed intensity levels.
What is a good pace for assault bike intervals?: Pace depends on interval length and training goal, but a common benchmark is maintaining 50-60 calories per minute for short sprints or 12-15 calories per minute for sustained efforts. Focus on consistent power output rather than chasing specific numbers until you establish your baseline capacity.
Can the assault bike replace running for conditioning?: The assault bike provides effective cardiovascular conditioning with less impact stress than running, making it a viable alternative for joint-sparing interval work. However, it does not replicate the specific movement patterns and eccentric loading of running, so it works best as a complement rather than a complete replacement if running performance matters to you.

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