Do you want to test your limits without risking an injury? You’ve come to the right place. In this blog post, we are going to talk about the best assault bike workouts that you can do to improve your overall fitness and performance.
But…
What are assault bikes?
If you have been to the gym, chances are you’ve seen an assault bike already but may have confused it with a stationary bike. Assault bikes look exactly like stationary bikes except for one major difference — assault bikes feature an oversized fan at the front instead of the traditional front wheel. Does it ring a bell now?
Assault bike workouts may look easy but it’s harder compared to stationary bikes. With assault bikes, you have to pull and push the handles while pedaling at the same time. And the advantage? Assault bike workouts allow you to develop every muscle group in your body using just one piece of exercise equipment. On average, you can burn as much as 80 calories per minute on an assault bike.
What makes assault bikes amazing is that the faster you pedal, the harder your workout gets!
Awesome assault bike workouts that you can do today
1. Pyramid intervals
In this assault bike workout, you work out towards a 50 seconds sprint and then gradually work your way down as you relax. Here’s a sample breakdown:
| Interval | Sprint | Rest |
| Minute 1 | 10 seconds | 50 seconds |
| Minute 2 | 20 seconds | 40 seconds |
| Minute 3 | 30 seconds | 30 seconds |
| Minute 4 | 40 seconds | 20 seconds |
| Minute 5 | 50 seconds | 10 seconds |
| Minute 6 | 40 seconds | 20 seconds |
| Minute 7 | 30 seconds | 30 seconds |
| Minute 8 | 20 seconds | 40 seconds |
| Minute 9 | 19 seconds | 50 seconds |
2. Maximum calorie burner
This assault bike workout aims to give you a tough but worth-it aerobic session. It’s very easy to do:
1 minute on the assault bike, aiming for maximum calories per minute.
1 minute rest.
Do this for 10 repetitions.
3. Power Smash
Follow these steps to this assault bike workout:
Choose the default interval training program for your assault bike. This is usually a 20-second workout with 10 seconds rest, repeated 8 times.
On your first work interval, pedal as much as possible. The power you output will be displayed on the assault bike console. Remember this figure and try to beat in each of the remaining intervals.
For cool down, do an easy gentle work on the assault bike for 3 to 5 minutes or until your breathing and heart rate regulates.
4. 30-20-10 assault bike workout
This assault bike workout aims to gradually increase the intensity of your training. Start by doing a warm-up for 3 minutes in easy or moderate then:
30 seconds moderate intensity
20 seconds har intensity
10 seconds absolute max
Repeat the above session 5 times.
Recovery time is 2 minutes. You can let go of the handles and just focus on pedaling during this time.
Repeat another session of 30-20-10 for another 5 minutes.
Cool down for 3 to 5 minutes.
5. Steady-state assault bike workout
If you are not into HIIT, don’t worry! You can still use the assault bike for a steady burn. Do the steady-state workout by choosing a metric first. This can be calories burned, distance, or time. Once you’ve chosen a metric, hop on the bike and start.
Remember, this workout is not about intensity. Use the stead state workout to hone in your form and strokes. Make sure your knees are tracking over your toes. Focus on your posture too. Keep your torso upright and your shoulder blades pulled down and back during the entire session.
What are the benefits of assault bike workouts?
Get a full-body workout on just one piece of equipment
Assault bikes are designed to give your upper and lower body a proper workout. It’s like a cross-trainer but is more intense. With proper form and posture, you can target your back muscles, quads, chest, biceps, triceps, and core.
Low impact
Another popular benefit of assault bikes is that they are low impact. Most HIIT workouts include jumps, burpees, squat jumps, mountain climbers, etc. that can harm your joints. Assault bike workouts have zero impact on your joints but can still provide the HIIT effect in terms of calories burned.
Burn more calories
Do you know that assault bike workouts burn more calories than other regular cardio exercise equipment? This is because assault bikes work on your full body using explosive power. Using an assault bike regularly will bring your fitness to the next level. Burning more calories means losing more weight too!
The faster you go, the harder it gets
Remember the huge fan in front of the assault bike? This giant fan creates more resistance the harder you pedal. So, if you are looking for the best equipment for HIIT workouts with short intervals, this is the way to go. The faster you go, the harder your workout gets. And fitness buffs love that!
Push your mind to the limit
Assault bike workouts don’t only push your body to the limits — your mind too. Assault bikes are designed to limit injury risks so you can go as far as your mind and body can take you. And then go some more.
We hope you find this article helpful. Remember the 5 awesome assault bike workouts we’ve discussed here next time you hit the gym.
Happy biking!
