Assault Bike
Seated fan-bike conditioning where pedals and moving arm bars work together and the fan answers every watt you add.
- Works
- Quadriceps
- Also works
- Glutes, Calves, Shoulders, Core
- Equipment
- Machine
How to
- 1Set the saddle so your knee stays slightly bent at the bottom of the pedal stroke.
- 2Sit tall, take the arm bars at chest height and brace your trunk.
- 3Start pedaling smoothly and let the fan build resistance before you add effort.
- 4Push one arm bar away as you pull the other back, matched to the pedal rhythm.
- 5Hold your target output rather than a fixed resistance, since the fan answers your pace.
- 6Spin down against light effort for a minute, then release the bars and step off.
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.