Assault Bike

How to Perform the Assault Bike

Adjust the seat height so your leg has a slight bend at the bottom of the pedal stroke.
Sit on the seat and grip the handles firmly with both hands at a comfortable height.
Begin pedaling with your legs while simultaneously pushing and pulling the handles with your arms.
Maintain an upright torso and keep your core engaged throughout the movement.
Control your breathing rhythm, exhaling on exertion and inhaling on recovery.
Continue for the prescribed time or calorie target, adjusting intensity as needed.
To finish, gradually reduce your pace rather than stopping abruptly.

Setting the seat too low or too high

Adjust the seat so you have a slight bend in your knee at the bottom of each pedal stroke for optimal power and joint safety.

Only using the legs

Actively push and pull the handles with your arms to distribute the workload across your whole body and increase calorie burn.

Starting too fast and burning out

Pace yourself for the prescribed duration; if doing intervals, use a sustainable pace for work periods and recover during rest.

✓Provides an extremely efficient full-body cardiovascular workout in a short time.
✓Air resistance is self-regulating, making it suitable for all fitness levels.
✓Low impact on joints compared to running while still producing high caloric expenditure.

●For maximum calorie burn, drive hard with both arms and legs simultaneously.
●Use interval training (e.g., 30 seconds hard, 30 seconds easy) for efficient conditioning workouts.
●Keep your grip relaxed enough to avoid forearm fatigue during longer sessions.

Strength

5-8 rounds of 15-20 second all-out sprints with 60 seconds rest

Hypertrophy

4-6 rounds of 30 seconds hard with 30 seconds rest

Endurance

20-40 minutes at a moderate, steady pace

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