Assault Bike
- Intermediate
- Machine
The AssaultBike drives a 27 inch steel fan through a chain, so resistance is generated by your own output rather than set on a dial. Legs push the pedals while the arm bars are pushed and pulled, which turns a cycling pattern into a whole-body effort across quads, glutes, calves, shoulders and trunk. Because the fan answers every extra watt, the workload never settles at a fixed level, and the console programs are built around time, distance and heart-rate targets rather than resistance steps.
How to do the Assault Bike
- Set the saddle so your knee stays slightly bent at the bottom of the pedal stroke.
- Sit tall, take the arm bars at chest height and brace your trunk.
- Start pedaling smoothly and let the fan build resistance before you add effort.
- Push one arm bar away as you pull the other back, matched to the pedal rhythm.
- Hold your target output rather than a fixed resistance, since the fan answers your pace.
- Spin down against light effort for a minute, then release the bars and step off.
Muscles worked
- Primary:
- Quads
- Secondary:
- Glutes, Calves, Shoulders, and Core
Why train it
- Loads legs, arms and trunk in one low-impact cardio pattern.
- Fan resistance rises with your own pace, so the workload never caps out at a dial setting.
- Effort translates directly into measurable output for pacing and testing.
Common mistakes
- Dropping the arm bars and pedaling only, which halves the muscle involvement.
- Rounding the back and hauling on the bars, moving load off the legs and into the spine.
- Opening at full effort, so output collapses within seconds of the interval starting.
- Sitting too low, which crowds the knee and shortens the drive through the pedals.
Frequently asked questions
What muscles does the Assault Bike work?
The Assault Bike trains the quads as the main target. Expect the glutes, calves, shoulders, and core to take some of the load as well.
What equipment do I need for the Assault Bike?
The Assault Bike needs a machine. Nothing beyond that is required to run the movement the way it is described above.
Is the Assault Bike suitable for beginners?
With some training behind you. The Assault Bike is rated intermediate, which means the setup matters as much as the effort. It is a reasonable first month goal rather than a first session one, and the alternatives below are the easier way in.
Can I do the Assault Bike at home?
Only if your home setup runs to a machine. Most do not, so this is usually a gym movement. The alternatives below cover the same muscles with kit you are more likely to have.
How many sets and reps of the Assault Bike should I do?
Work in time, not reps: 10 to 30 minutes steady, or 20 to 40 second efforts with equal rest when you want intervals. Two or three sessions a week sits well alongside lifting.
What are good alternatives to the Assault Bike?
Cycling Intervals, Running Intervals, and Man Maker train the same primary muscles as the Assault Bike. Pick whichever one matches the equipment in front of you.