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Assault Bike Sprint

Difficulty: ⭐⭐ Intermediatepush

Home Setup

Without an assault bike, perform high-intensity intervals using jumping jacks with arm circles or mountain climbers to simulate the full-body demand

TimerExercise matOpen space

💡 Pro tip: Focus on matching the work-to-rest ratio rather than the exact movement pattern

Gym Setup

Assault bike or air bike with adjustable seat height and functioning fan resistance

Safety: Adjust seat so knee has slight bend at bottom of pedal stroke; secure feet in straps; start with shorter intervals to assess tolerance

💪 Muscles Worked

QuadricepsHamstringsGlutesShouldersTriceps

⭐ Why This Exercise?

Assault bike sprints deliver unmatched cardiovascular conditioning and metabolic stress by engaging both upper and lower body simultaneously, making them highly efficient for fat loss and anaerobic capacity development. The self-regulating resistance means the harder you push, the more resistance you create, allowing for scalable intensity across all fitness levels.

Make It Easier

Regressions for building up strength

1. Steady-State Assault Bike

Assault bike

Removes sprint intensity while maintaining movement pattern and building aerobic base

2. Legs-Only Assault Bike

Assault bike

Reduces total body demand by eliminating upper body component, easier to maintain form

3. Stationary Bike Intervals

Stationary bike

Lower resistance and no upper body involvement makes it more accessible for beginners

Make It Harder

Progressions for advanced athletes

1. Tabata Assault Bike Protocol

Assault bike + Timer

Increases density with 20 seconds max effort, 10 seconds rest for 8 rounds

2. Assault Bike Pyramid Sprints

Assault bike + Timer

Builds mental toughness and sustained power output through ascending/descending intervals

3. EMOM Assault Bike Calories

Assault bike + Timer

Forces consistent high output by requiring specific calorie targets each minute

↕️ Similar Movements

Rowing Machine Sprints
Similar full-body conditioning stimulus with pulling emphasis instead of pushing
Ski Erg Intervals
Comparable upper body and core engagement with vertical pulling pattern
Burpees
Bodyweight alternative providing similar metabolic demand and full-body conditioning
Battle Ropes
Upper body dominant conditioning tool with similar work capacity development
Sled Push Sprints
Lower body focused conditioning with similar anaerobic power development

Form Checklist

✓Drive through heels while simultaneously pushing and pulling handles in rhythm
✓Maintain upright posture with core braced, avoid excessive forward lean
✓Breathe forcefully and rhythmically, matching breath to pedal cadence
✓Keep shoulders down and back, don't hunch forward as fatigue sets in
✓Aim for smooth, powerful strokes rather than frantic, choppy movements

Common Mistakes

  • •Gripping handles too tightly causing premature forearm and grip fatigue
  • •Relying too heavily on arms instead of driving primarily with legs
  • •Starting too aggressively and unable to maintain intensity throughout interval
  • •Poor seat positioning causing knee pain or inefficient power transfer
  • •Holding breath or irregular breathing pattern leading to early exhaustion

📈 When to Progress

Progress when you can maintain target power output or calorie pace for entire work interval without significant drop-off, recover adequately within rest periods, and maintain proper form throughout the session without compensation patterns