What you'll gain

• 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.

Step-by-Step Instructions

1. 1

   Set the saddle so your knee stays slightly bent at the bottom of the pedal stroke.

2. 2

   Sit tall, take the arm bars at chest height and brace your trunk.

3. 3

   Start pedaling smoothly and let the fan build resistance before you add effort.

4. 4

   Push one arm bar away as you pull the other back, matched to the pedal rhythm.

5. 5

   Hold your target output rather than a fixed resistance, since the fan answers your pace.

6. 6

   Spin down against light effort for a minute, then release the bars and step off.

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.

About This 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. In a product catalog this is the machine that conditioning and CrossFit style apps ask for by name. Use it on interval timer screens, in metabolic finishers, and anywhere a library needs a bike that is clearly not a spin bike.

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