Assault Bike
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
Set the saddle so your knee stays slightly bent at the bottom of the pedal stroke.
- 2
Sit tall, take the arm bars at chest height and brace your trunk.
- 3
Start pedaling smoothly and let the fan build resistance before you add effort.
- 4
Push one arm bar away as you pull the other back, matched to the pedal rhythm.
- 5
Hold your target output rather than a fixed resistance, since the fan answers your pace.
- 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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Seated fan-bike conditioning where pedals and moving arm bars work together and the fan answers every watt you add.
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Specifications
Built for
- Interval and HIIT timer screens in a conditioning app.
- Metabolic finishers appended to strength sessions.
- Equipment library entries for functional and box-style gyms.
- Benchmark test explainers where output is the tracked metric.
Muscles Worked
Details
License Includes
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