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Maximize Your Assault Bike Workouts: Tips for Effective Training

The assault bike, also known as an air bike or fan bike, has gained popularity in recent years for its ability to deliver high-intensity, full-body workouts. Whether you're a beginner or a seasoned fitness enthusiast, understanding how to effectively use the assault bike can help you achieve your fitness goals. Here are some essential tips to optimize your assault bike workouts and elevate your training experience.

assault bikes

Proper Assault Bike Setup

Before starting your workout, ensure that the bike is adjusted correctly for your body. Set the seat height so that your knees are slightly bent at the bottom of the pedal stroke. Adjust the handlebars to a comfortable height that allows you to maintain an upright posture while gripping, pushing, and pulling.


Just like any intense workout, warming up is crucial. Spend a few minutes on the assault bike in combination with general exercises to increase blood flow, loosen up your muscles, and prepare your body for the upcoming workout.

Interval Training

Interval training is highly effective on the assault bike. Alternate between high-intensity periods and low-intensity or rest periods. For example, sprint as fast as you can for 20 seconds, then pedal slowly or rest for 40 seconds. Repeat this cycle for the desired number of rounds or duration. Consider incorporating other exercises during rest intervals for added variety and strength-building opportunities.

Focus on Technique

Maintaining proper form is vital for efficiency and injury prevention. Keep your chest up, your shoulders relaxed, and your core muscles engaged. Pedal with a smooth, controlled motion, avoiding excessive bouncing or swaying. Coordinate your movements by pushing and pulling the handles together for optimal engagement.

Set Goals and Track Progress

Stay motivated and measure your progress by setting specific goals for your assault bike workouts. Track metrics such as time, distance, or calories burned using a fitness tracker or a simple notebook. Strive to increase the distance covered, complete a certain number of intervals, or improve your average speed or watts.

Incorporate Variations Into Your Assault Bike Workout

To prevent monotony and challenge your body in different ways, incorporate variations into your workouts. Experiment with different interval lengths, resistance levels, and pedaling techniques. Consider combining the assault bike with other exercises like kettlebell swings, push-ups, or dumbbell thrusters to create a comprehensive workout routine.

Gradually Increase Intensity

If you're new to the assault bike or high-intensity interval training, start slowly and gradually increase the intensity over time. Pushing yourself too hard too soon can lead to burnout or injuries. Begin with shorter sessions and lower resistance levels, and as your fitness improves, progressively extend the duration and intensity of your workouts.

Recovery and Rest

While the assault bike is an intense training tool, remember to prioritize recovery and rest days. Your body needs time to repair and rebuild muscle tissue. Incorporate rest days into your training schedule and prioritize sleep, hydration, and proper nutrition to optimize recovery and prevent overtraining. On your off days, consider engaging in light to moderate-intensity exercises to enhance blood flow and accelerate the breakdown of lactic acid, aiding in muscle recovery.

Your First Week Free at Fit Societe!

By following these tips, you can make the most out of your assault bike workouts, improve cardiovascular endurance, and achieve your fitness goals. Always listen to your body, progress gradually, and have fun as you push yourself to new heights on the assault bike. If you're looking for more guidance on workouts or want a personalized fitness plan, book a free virtual consultation today with Fit Societe and get your first week free, too!


Scott Ryan, BS, CSCS, CF-L1, CF-W, BFRC

A professional coach who specializes in Applied Functional Science, Strength and Conditioning, CrossFit L1, and Olympic Lifting. He attended New England College in New Hampshire obtaining a bachelor's degree in Kinesiology with an emphasis on Biomechanics. He has a passion for injury prevention and coaching, as he was a collegiate athlete who suffered sports injuries. His goal is to get athletes back to optimal shape as well as prevent future injuries.

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