Assault Bike
Seated fan-bike conditioning where pedals and moving arm bars work together and the fan answers every watt you add.
How to do it
- Set the saddle so your knee stays slightly bent at the bottom of the pedal stroke.
- Sit tall, take the arm bars at chest height and brace your trunk.
- Start pedaling smoothly and let the fan build resistance before you add effort.
- Push one arm bar away as you pull the other back, matched to the pedal rhythm.
- Hold your target output rather than a fixed resistance, since the fan answers your pace.
- Spin down against light effort for a minute, then release the bars and step off.
Key technique cue
Arms and legs work together; build power smoothly, not with a jerk.
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.
Benefits
- ✓ Loads legs, arms and trunk in one low-impact cardio pattern.
- ✓ Fan resistance rises with your own pace, so the workload never caps out at a dial setting.
- ✓ Effort translates directly into measurable output for pacing and testing.
About the exercise
The AssaultBike drives a 27 inch steel fan through a chain, so resistance is generated by your own output rather than set on a dial. Legs push the pedals while the arm bars are pushed and pulled, which turns a cycling pattern into a whole-body effort across quads, glutes, calves, shoulders and trunk. Because the fan answers every extra watt, the workload never settles at a fixed level, and the console programs are built around time, distance and heart-rate targets rather than resistance steps.
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