Exercise
Assault Bike Run
How to Perform - Assault Bike Run
Sit on the assault bike with your feet securely positioned on the pedals and hands gripping the handlebars at shoulder height. Maintain a straight back with your core engaged and shoulders relaxed.
Adjust the seat height so your knee has a slight bend (about 15 degrees) when the pedal is at its lowest position. Keep your feet flat on the pedals throughout the movement.
Begin by pushing through your feet while simultaneously pulling the handlebars toward your body. Coordinate your breathing by inhaling as you prepare to increase intensity.
Drive the pedals in a circular motion using your legs while simultaneously pushing and pulling the handlebars in a coordinated fashion. Exhale during the exertion phase of the movement.
Maintain a neutral spine position throughout the exercise, avoiding excessive leaning forward or hunching your shoulders. Keep your elbows slightly bent, not locked.
Increase your pace gradually to your target intensity, focusing on generating power from both your upper and lower body simultaneously. Breathe rhythmically as your pace increases.
Keep your grip firm but not overly tight on the handlebars to prevent forearm fatigue, and ensure your feet remain flat on the pedals through each rotation. Maintain control of your breathing as you continue the exercise.
To finish, gradually decrease your pace rather than stopping abruptly, continuing to breathe deeply as you slow down. Keep your core engaged until you've completely stopped.
Important information
- Make sure to distribute effort between both your arms and legs for a true full-body workout rather than letting your stronger muscle groups do all the work.
- Keep your shoulders pulled back and down away from your ears to prevent unnecessary neck strain during high-intensity intervals.
- Adjust the seat position before starting to prevent knee pain; your knee should be slightly bent at the bottom of the pedal stroke.
- For accurate calorie and distance tracking, input your body weight into the console if the machine has this feature.
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The Assault Bike Run combines the brutal efficiency of the assault bike (air bike) with running intervals to create a comprehensive cardio workout that challenges even seasoned athletes. This workout alternates between intense assault bike sessions and running segments, creating a metabolic storm that maximizes calorie burn while building impressive cardiovascular capacity. Popular in CrossFit boxes and HIIT studios, this combination has earned a reputation as one of the most effective conditioning protocols available.
While beginners can modify the Assault Bike Run to suit their fitness level, this workout is best classified as intermediate due to its intensity and the technical coordination required. The dual-modality approach demands familiarity with both running mechanics and assault bike operation. Athletes should have established a baseline of cardiovascular fitness before tackling this challenging combination.
The Assault Bike Run exemplifies high-intensity interval training principles, making it a staple in CrossFit programming. The work-to-rest ratios can be manipulated to emphasize different energy systems, though most variations feature short, all-out efforts followed by active recovery periods. This structure creates the perfect metabolic conditioning environment that CrossFit athletes seek for competition preparation.
Few workout combinations match the Assault Bike Run for cardiovascular endurance building. The workout develops both central and peripheral aspects of the cardiovascular system while enhancing mitochondrial density. Athletes experience improvements in VO2 max, lactate threshold, and overall work capacity. The complementary nature of the two movements ensures comprehensive cardio development while reducing repetitive stress that might occur from single-modality training.
The Assault Bike Run's reputation for effectiveness stems from its total-body engagement and scalability. By combining upper and lower body pushing and pulling with running's locomotion demands, this workout activates major muscle groups in varying patterns, creating a potent stimulus for cardiovascular adaptation without plateauing.
FAQ - Assault Bike Run
The Assault Bike portion engages your entire body, activating arms, shoulders, chest, and core while heavily working your quadriceps and glutes. The running intervals primarily target your lower body, emphasizing calves, hamstrings, and glutes, making this combination a true full-body cardiovascular workout.
For beginners, start with 30 seconds on each modality with equal rest periods. Intermediate athletes can progress to 45-60 second work intervals with 30 seconds of rest, while advanced athletes might perform 1:1 work-to-rest ratios with 1-2 minute intervals for maximum effectiveness.
Include this high-intensity workout 1-2 times weekly with at least 48 hours between sessions to allow proper recovery. More experienced athletes can perform it up to 3 times weekly, but always monitor recovery markers like resting heart rate and perceived exertion to prevent overtraining.
Many athletes push too hard on the initial assault bike interval, causing premature fatigue that compromises running form. Another mistake is neglecting proper warm-up, which increases injury risk during high-intensity efforts. Finally, inconsistent pacing across intervals reduces the workout's effectiveness for conditioning improvements.
Beginners should reduce intensity to 70-80% effort and substitute jogging for running. Intermediate athletes can adjust work-to-rest ratios (like 1:2) for appropriate challenge. Advanced athletes can increase intensity to 90-100% effort, add incline to running portions, or increase resistance on the assault bike for greater stimulus.
