Assault Air Bike
Strength
The Assault Air Bike is a high-intensity cardio machine that combines cycling with simultaneous arm pushing and pulling on fan-driven handles, building strength and endurance through adjustable resistance generated by your effort. It primarily targets the biceps while secondarily engaging quads, glutes, posterior thighs, triceps, lower legs, chest, shoulders, and back for a full-body workout. Athletes seeking metabolic conditioning, fat loss, or sport-specific power benefit most from its demanding, total-body demands.
How to Perform Assault Air Bike
- 1Adjust the seat height so your legs are slightly bent at the bottom of the pedal stroke with hips remaining seated comfortably.
- 2Straddle the bike, place your feet on the pedals with toes in the straps, and grip the handles firmly at chest height.
- 3Sit upright with core engaged, shoulders relaxed, and lean slightly forward from the hips (about 10-20 degrees).
- 4Begin pedaling forward with your legs while simultaneously pulling the handles toward your torso using your arms—inhale during the recovery phase.
- 5Drive through your heels to extend your legs fully, pushing the pedals away as you extend your arms straight—exhale forcefully during the push/pull.
- 6Allow the pedals to return smoothly as you bend your knees and elbows, pulling handles back to chest in a continuous cycling motion.
- 7Maintain a steady rhythm, alternating leg and arm drive without pausing at the top or bottom.
- 8Key form tips: Keep your back straight to avoid rounding; use full range of motion on arms and legs for maximum power; breathe rhythmically to sustain effort—common mistakes include slouching, partial reps, or gripping too tightly which fatigues forearms early.