The Assault Bike – Why you should become a fan!

Written By: Elsie Ross CPT at Prescription Fitness (CLE, Ohio)

The Assault Bike is a low-impact, high-output cardio machine that combines the arm action you get on an elliptical and the workout you get on stationary bike. The faster you go, the higher the resistance – and the wind generated.

Because it is low-impact, the Assault Bike is a great “go to’ exercise if running or rowing is currently something you cannot do because of an injury.  It is also great to use if you are bored with every other piece of cardio equipment at the gym.  If an ankle injury or quad strain is bothering you, the Assault Bike provides a good option for exercising safely while your injury heals. It is a great tool for rehabilitation because it provides safe movement with no impact while allowing the area of the injury to move and providing blood flow to the area to which speeds up recovery (be sure to clear with your doctor before trying if you are injured).

The Assault Bike is also a fabulous choice for improving cardio conditioning, as it can help break through a plateau in your current program.  If you feel your aerobic capacity has been stagnant, you should consider incorporating the Assault Bike.  I am confident that you will see an improvement.

A good way to use the Assault Bike to build aerobic capacity is to try the following:

10 sets:

:30 seconds on – full speed – hard as you can
:30 seconds off  – slow to moderate

Although that is only ten minutes of work, it will feel like thirty!

The Assault Bike is also great for active recovery. If your rest days consist of sitting around, your recovery plan needs work.  Increasing blood flow to different areas of your body can aid in recovery so why not jump on the Assault Bike.  No need to go all out – simply pick a moderate pace that will get your heart rate going for at least ten minutes.

Another benefit of using the Assault Bike is that you will burn calories like crazy because you’re using both your upper and lower body to work.  Here are some convincing facts if you are still unsure of the benefits:

  • You will work 1.5 times more calories than on a stationary bike due to the coordinated pushing and pulling action of the arms and the pushing action of the legs, combined with the air resistance from the fan.  This is demanding on your cardiovascular system, especially if you pedal as hard as you can.
  • The fan bike is an excellent option for high-intensity interval training (HIIT) workouts. The easy transition between hard and easy efforts allows you to focus on your workout not on scrambling for buttons to change the resistance.
  • Unlike other types of exercise bikes, an air bike provides the advantage of unlimited wind resistance to customize every stage of your workout.  You are in total control of your workout!

For more information on using the Assault Bike, HIIT training or personal training, contact us at