Assault Bike

Which muscles does it train?

Equipment needed

How to perform it

Cardio sessions are prescribed by duration, distance, calories, or machine level according to the training goal.

Execution and technique cues

• Set the seat height so your knee has a slight bend at the bottom of each pedal stroke, and grip the handles with a relaxed, neutral hand position.
• Maintain a slight forward lean at the torso, with shoulders over or just ahead of the hips, avoiding an upright or excessively hunched position.
• Drive with the legs while simultaneously pulling the near handle and pushing the far handle, keeping upper and lower body working in sync to distribute effort evenly.
• Breathe rhythmically, hold a steady output or push targeted intervals, and use the watt or calorie display as your intensity reference point.

Common mistakes

• Sitting too upright or hunching too far forward, both of which reduce efficient force transfer through the handles and can strain the lower back.
• Letting the arms go passive so the legs carry all the load, which limits total power output and defeats the purpose of a full-body ergometer.
• Going all-out from the first second of a longer effort, causing an early spike in heart rate that makes sustaining the target pace for the full duration impossible.

Frequently asked questions

How should I split effort between my arms and legs?

A rough split of 40 percent upper body and 60 percent lower body works well for most people. When the legs fatigue during extended efforts, consciously increasing arm drive can help maintain overall power output.

Is the Assault Bike suitable for HIIT protocols?

Yes. Because resistance scales automatically with pedaling speed, max-effort sprints require no setup adjustments. Common protocols use 10 to 20 second all-out efforts followed by active recovery, repeated for multiple rounds.

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