The Assault Bike, often overlooked in gyms, is gaining recognition for its ability to enhance cardiovascular training. This unique machine combines upper and lower body workouts, making it a powerful tool for fitness enthusiasts looking to improve their endurance and strength. Unlike traditional cardio machines, the Assault Bike requires continuous effort, making it ideal for high-intensity interval training.
Understanding the Assault Bike
An Assault Bike, also known as an air bike, features a large fan that generates resistance based on the user’s effort. Its design includes moving handlebars alongside pedals, engaging both the upper and lower body simultaneously. This feature allows for a comprehensive workout, as resistance scales with the user’s output—there is no coasting or resting on this machine. According to Ben Feiden, ACE-CPT and cofounder of Performance HQ in New York City, “The Assault Bike is capable of crushing even the most advanced gym goers.”
Originally developed in the late 1970s as the Schwinn Airdyne, the bike was designed for cardiac rehabilitation. Its simple design, which relies on air resistance rather than gears or magnets, gained popularity in CrossFit gyms throughout the 2000s. The demand for a more robust version led to the creation of the Assault AirBike by LifeCORE Fitness, which features enhanced durability and responsiveness.
Benefits of the Assault Bike
Using an Assault Bike offers a range of benefits for individuals seeking to improve their cardiovascular fitness. The machine’s full-body engagement allows for rapid development of heart and lung capacity. As both arms and legs work to drive the fan, the cardiovascular system is pushed to deliver oxygen to a larger number of muscles, making even brief sessions highly effective for aerobic development.
The Assault Bike is also low impact, sparing joints from the stress associated with activities like running. This makes it accessible for beginners while providing enough challenge for seasoned athletes. Moreover, the bike promotes a combination of strength and endurance, enhancing muscular stamina in the shoulders, arms, core, and legs—all crucial for various sports and daily activities.
Incorporating the Assault Bike into Workouts
Fitness professionals recommend various approaches to integrating the Assault Bike into workout routines. For example, Ben Feiden suggests a “Morning Espresso Shot” workout, which consists of 10 rounds of 15-second sprints followed by 50 seconds of rest. He notes, “Short enough efforts to go all out, long enough rest to recover, enough rounds to feel alive.”
For those looking to warm up, a five-minute primer at a relaxed pace can activate the entire body without inducing fatigue. This gradual increase in effort prepares the muscles and elevates the heart rate, making it an effective pre-lift or skill work routine. Tracking caloric goals, such as aiming for 75 calories in five minutes, can provide additional motivation and a measurable benchmark for progress.
Mid-workout, the Assault Bike can serve as a conditioning tool between strength exercises. For instance, following sets of squats or deadlifts, riding the bike for 40 seconds at a moderate pace can maintain an elevated heart rate without overloading the muscles. This technique allows for effective conditioning while ensuring adequate recovery.
To elevate the intensity, one can incorporate the bike into an “every-minute-on-the-minute” (EMOM) format. For example, alternating between 10 calories on the Assault Bike and 10 push-ups or kettlebell swings for ten minutes creates a balanced workout that combines cardio and muscular endurance.
To conclude a workout, a series of six-minute descending intervals can provide a powerful metabolic challenge. Riders can push hard for 30 seconds, followed by 60 seconds of recovery, repeating this for three rounds. The Assault Bike’s design ensures that every effort counts, making it a valuable component of any fitness regimen.
As fitness enthusiasts increasingly embrace this formidable machine, the days of neglecting the Assault Bike are becoming a thing of the past. By incorporating it into training sessions, individuals can enhance both their strength and endurance, achieving their fitness goals more effectively.
