Assault Bike
Pedal and drive the handles at the same time, keeping the torso stable while arms and legs share the work. Air resistance scales with effort, which makes it a go-to machine for hard intervals.
Muscles worked
Primary
Full Body
Equipment
Air bike
How to do it
- Set the seat so the knee stays slightly bent at the bottom of the pedal stroke.
- Grip the handles and start at an easy effort.
- Push and pull the handles in rhythm with the pedal stroke.
- Keep the torso stable while the arms and legs share the work.
- Hold the planned pace or interval target.
- Ease the effort down before stopping.
Watch for
- Letting the arms just ride along.
- Rocking the torso side to side at high effort.
- Starting intervals harder than you can sustain.
Breathing
Breathe rhythmically; the fan resistance rises fast, so pace your effort.
Tip
Settle into the target effort within the first few seconds instead of sprinting and fading.
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