Burn More Calories With The Assault Bike

Workouts for the assault bike

What is an Assault Bike?

The Assault Bike uses a flywheel design which means there is only one gear and the harder you push and pedal, the more resistance you get.  It involves both the lower and the upper body and technically it's much easier to use than a rowing machine or a ski erg.  

Workouts for the assault bike

There are many different brands out there for this style of bike. Schwinn was one of the first to build this style of conditioning equipment.  More recently though, Assault FItness made their bike popular thanks to Crossfit, and Rogue has just released their biked called the Echo which has had excellent reviews.

Experiencing this bike for the first time is a humbling experience. If you’re a strong athlete, then the bike will push back just as strong. People of all strength levels experience the same leg burning sensations and a fantastic workout.

How do you use the Assault Bike?

While pedalling is self-explanatory, the arm movements do have some finer points. The arm action should be a push and a pull movement.  The arms can bring an extra 30% more power if done correctly. Don’t “flare” the elbows out to the sides like a flapping chicken. Your elbows should be horizontal (ish)  to the ground and directly behind the handlebars.

Workouts for the assault bike

What is the Assault Bike good for?

As with most conditioning equipment, the bike covers the whole spectrum of physical fitness (aerobic and anaerobic).  The Assault Bike is best for short workouts. It uses both upper and lower body so it is metabolically demanding (it burns calories quickly) and it is technically not demanding.

Because it is simple to use, it’s easy to hop on and off, use when fatigued and therefore pair with many other activities. Another reason to keep it short is that  after 30 minutes the arm action tends to get a little tedious.

Short workouts could consist of sprints or sustainable repeated efforts of high-intensity work. The longest single efforts I would use last no longer than 10 minutes and can be as short as 10 seconds.

Workouts for the assault bike

Workouts for the Assault Bike

There are hundreds of protocols to choose and the one you pick should depend on the type of training you're currently doing and how much time you have. If the goal is increasing strength/power, then very short and explosive bouts of high effort will work well.  

How to gauge your workouts

The computer display has a few options you can choose to help scale your workouts.   Numbers such as calories, distance (miles or km), time, wattage and revolutions per minute (RPM or cadence or how many times your leg do a full cycle in 1 minute) can all help you set the intensity of your training.  

Distance & Calories

Generally, distance and calories should be covered as quickly as possible.

Example

  • Hit 20 calories as quick as possible

Time

Time should mean hitting a certain distance or amount of calories within a given time.

Example

  • In 5 minutes how many calories can you burn

RPM & Wattage

RPM and wattage should be holding a certain cadence/power for a certain amount of time or distance or calories.

Example

  • Hit 85RPM for 30 seconds, then rest 30 seconds and repeat 10 times

Workouts for the Assault Bike

Workouts for the assault bike

Strength Training On The Assault Bike

  • 6 rounds of max effort

    • 10 seconds on, 2 minutes off

    • Try and hit the same wattage each time

Repeatable Sprints

  • 10 rounds of repeatable sprints

    • 10 seconds on, 40 seconds off

    • Try and hit the same RPM

Strength Endurance

  • 30 rounds of repeatable efforts

    • 30 seconds on, 30 seconds off

    • Hit the same RPM or Wattage each round

Lactate Builder via Russian Step Intervals

  • 15 seconds on, 45 seconds off

  • 30 seconds on, 30 seconds off

  • 45 seconds on, 15 seconds off

  • 60 seconds on, 60 seconds off

  • 45 seconds on, 15 seconds off

  • 30 seconds on, 30 seconds off

  • 15 seconds on, 45 seconds off

  • Complete 3 rounds of this and try to hit the same RPM every time