Cardio exercise

Assault Bike form, muscles worked, and workout tracking

The assault bike is a fan-resistance air bike ridden with simultaneous arm and leg drive, taxing the quadriceps, hamstrings, shoulders, and cardiovascular system as one unit. Athletes use it for brutal interval conditioning and low-impact aerobic work, because the fan scales resistance to effort instantly and the full-body demand spikes heart rate faster than most cardio machines.

Assault Bike illustration

How to do Assault Bike

  1. 1Adjust the seat so your knee has a slight bend at the bottom of the pedal stroke, then grip the moving handles.
  2. 2Start pedaling and pushing-pulling the handles together, letting your arms and legs share the work.
  3. 3Keep your torso tall and your core braced rather than slumping over the handles.
  4. 4Settle into a sustainable pace for steady work, or alternate hard sprints with easy spinning for intervals.
  5. 5Breathe rhythmically and avoid gripping the handles with white knuckles; finish with a few minutes of easy pedaling to cool down.

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Track Assault Bike in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.