The assault bike run is a full-body cardio effort on an assault or air bike. Both the arms and legs drive the wheel for a punishing combined output. It is one of the toughest cardio machines and a staple of CrossFit and HIIT training.
Muscle Group
Glutes, Quadriceps, Shoulders
Equipment Required
Bodyweight
Type
Cardio
Equipment
Machine
Difficulty
Intermediate
Key Benefits
- Brutal full-body cardio
- Trains arms and legs together
- Strong conditioning effect
- Useful for HIIT
- Builds lung capacity
- CrossFit favorite
How to perform
- Adjust the assault bike seat to hip height when standing next to it.
- Mount the bike and grip the handles firmly.
- Plant your feet on the pedals and brace your core.
- Begin pedaling with the legs while pushing and pulling the handles.
- Drive both arms and legs together for full-body effort.
- Stay tall on the seat with chest up.
- Match the pace to your conditioning goal.
- Cool down with easy pedaling at the end of the effort.
FRONT VIEW
BACK VIEW
Glutes
Primary
Anterior Deltoid
Primary
Hamstrings
Primary
Quadriceps
Primary