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Assault Bike
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Assault Bike

Full Body Cardio

Muscles worked

LegsArmsShouldersCardioCore

How to do it

  1. 1
    Adjust the seat so your knee has a slight bend at the bottom of the pedal stroke.
  2. 2
    Grip the handlebars firmly and push/pull in sync with your legs.
  3. 3
    Don't just pedal — drive with your arms equally for maximum output.
  4. 4
    Breathe consistently; the bike will punish breath-holding.
  5. 5
    Set a sustainable pace early — the Assault Bike has a steep fatigue curve.

About this movement

The Assault Bike (fan bike) is one of the most brutal conditioning machines in existence. Unlike standard bikes, it has moving handlebars that engage the arms and upper body simultaneously with the legs, making it a true full-body cardio challenge.

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