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Cardio

Assault Bike

The Assault Bike is a cardio exercise on a machine for your conditioning. Share of the load in the Zulta muscle model: quads (vastus lateralis) 19%, quads (vastus medialis) 15% and gluteus maximus 12%.

Also known as: air bike, airdyne

Level: IntermediateEquipment: MachineUnilateral: one arm or leg at a time

How to do it

  1. Set the seat so the knee stays slightly bent at the bottom of the pedal stroke.
  2. Sit tall, place the feet on the pedals and hold the moving handles at chest height.
  3. Push and pull the handles in time with the pedals, one arm forward as the opposite leg pushes down.
  4. Build to your target intensity by pedalling and pushing harder, not by rocking the body.
  5. Ride for the planned time or intervals, then pedal easy for a minute to cool down.

Tips

  • Drive through the legs first; the arms add power on top.
  • Keep the torso still and upright so the fan gets all the effort.

Common mistakes

  • Setting the seat too low so the knees come up high.
  • Slouching and pulling with the shoulders only.
  • Going all-out in the first seconds and fading quickly.

Muscles worked by the Assault Bike

  • Quads (vastus lateralis) Primary19%
  • Quads (vastus medialis) Primary15%
  • Gluteus maximus Secondary12%
  • Quads (rectus femoris) Secondary10%
  • Hamstrings (biceps femoris) Secondary7%
  • Calves (gastrocnemius) Minor7%
  • Calves (soleus) Minor5%
  • Hamstrings (semitendinosus/-membranosus) Minor5%
  • Front delts Minor5%
  • Hip flexors Stabilizer4%
  • Mid chest Minor3%
  • Lats (upper) Minor3%
  • Triceps (lateral head) Minor3%
  • Tibialis anterior Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

The arms push and pull the handles too. Pedalling is seated knee and hip extension, mostly the vasti with the glutes and calves adding force at the top of the stroke.

Assault Bike alternatives

Same equipment

Easier

No equipment

Frequently asked questions

What muscles does the Assault Bike work?

Mainly the quads (vastus lateralis) and quads (vastus medialis). The gluteus maximus, quads (rectus femoris) and hamstrings (biceps femoris) assist.

Is the Assault Bike good for beginners?

The Assault Bike is rated intermediate. If you are new, learn the Outdoor Cycling first and build up from there.

What is a good alternative to the Assault Bike?

For example the Bike Sprints, Elliptical and Elliptical Sprints. They train mostly the same muscles.

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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