Exercise Guide
Assault Bike
The fan bike, where arms and legs both drive and the resistance rises with your effort. Notorious, and unbeatable for short intervals.
BeginnerCardioCompound
Form
Start
Mid
End
Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.
Details
Primary Muscle
Cardio
Equipment
Machine
Difficulty
Beginner
Category
Cardio
Mechanic
Compound
Secondary Muscles
QuadsShoulders
How to Perform
- 1
Set the seat height so your knee is slightly bent at the bottom of the stroke.
- 2
Take the handles and start pedalling easily to spin the fan up.
- 3
Drive with the legs and push and pull with the arms together.
- 4
Hold your target pace for the interval, then spin easy to recover.
Tips
- ★The faster you go the harder it fights back, so pace the first interval conservatively.
- ★Calories per hour is the usual pacing number on these - watch it rather than speed.