How to do the Assault Bike, step by step
- Set the seat so your knee is slightly bent at the bottom.
- Hands on the handles, feet centered on the pedals.
- Pedal hard and steady with your legs.
- Alternate pushing and pulling with your arms.
- Pick a pace you can hold until you hit your target calories.
Common mistakes and how to fix them
- Starting too hardkeep the first section controlled
- Arms doing all the workyour legs deliver most of the power
- Seat set wrongadjust the height before you start
How to scale the Assault Bike
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Fewer calories
- Legs only
- Row instead
Also known as
Air bike · Assault
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.