The Assault AirBike is no ordinary bike as it combines use of both your arms and legs. You need to pump the handle bars with your arms while also cycling with your legs so it really is a fully body exercise. The Assault AirBike uses a fan to generate wind resistance so the harder you pedal and move the handle bars the higher the resistance gets making it harder.
1). Increase Cardio Capacity
The Assault AirBike is an excellent piece of equipment to use for metabolic conditioning. It can help improve your cardio capacity by performing interval training on it. Here are some sample workouts you can try –
- Every 3 minutes for 10 rounds complete 8-10 calories (must be completed within 45 seconds).
- 30 seconds on 30 seconds off for 10 rounds – 30 seconds max effort, 30 seconds rest!
- 25/30 calorie max effort, record your time.
- If you want to build your strength engine try a 10 minute EMOM (Every Minute On the Minute) of 8 calories on the Assault AirBike on the odd minutes followed by 5 heavy deadlifts on the even minutes!
2).Injury / Workout Modification
The Assault AirBike is a fantastic exercise to ‘default’ to especially for those who are injured, or are new to exercise. The Assault AirBike is an ideal modification tool to use in case of injury especially if running is off the cards or you are limited due to a rolled ankle or muscle strain, it allows your members to still exercise safely. It is also a very useful tool for rehab as it a very low impact exercise on the joints and allows for a safe range of movement. It allows the injured to keep moving and provide blood flow to the area which will aid in recovery.
3).Warm Ups / Warm Downs
It is also great to use during warm ups and cool downs as the pace is controlled by the user meaning you can make it harder or easier depending on the speed and resistance you work it at. Going at a moderate pace for 5 mins or doing 30 second intervals can help raise the heart rate before you begin a tough workout. It is also used in the cool down in order to bring the heart rate back down after an intense workout by simply just keep moving on the bike rather than resting on the floor after a tough metcon (which we have all done!!). The Assault AirBike can also be used as an active recovery tool on your rest days from intense training. It keeps the body moving and gets the blood flowing allowing for better recovery. Even going at a moderate pace for 10 minutes will provide active recovery benefits.