7 Assault Bike workouts to improve your performance

Assault Bike training is becoming more and more popular. Mainly, for its contribution to improving performance. Although for some people the Assault Bike or Air Bike is still an unknown training device. The benefits reported and the use of the Assault Bike in CrossFit are contributing to the knowledge of it and the benefits it offers. Still don’t know the Assault Bike, its main benefits or how to do this type of training? Keep reading, we tell you everything.

What is the Assault Bike?

It is colloquially defined as a hybrid between an exercise bike and a rowing machine. In addition to being the Assault Bike, it is known as the Air Bike. You work with it especially in interval training and Air Bike exercises for CrossFit. But Assault Bike workouts can be integrated into a variety of exercise routines.

Main reasons to continue training with Assault Bike

Knowing the benefits that Air Bike training provides will help you determine if it is the type of device you need to exercise. Whether you are thinking of using the Air Bike for CrossFit or for another type of complete training. The benefits are the following:

1. It improves muscle strength and endurance.
2. It is a very useful machine for muscle recovery.
3. It helps to lose weight quickly and in a healthy way since it allows a high caloric burn in a short time. It is estimated that around 80Kcal in one minute of intense use.
4. It does not exert joint impact, so it is ideal for recovery from joint injuries, in people with joint problems and to protect them during intense training.
5. Improves aerobic capacity efficiently by strengthening heart and lungs.
6. It provides a complete and balanced training of the musculature of the whole body.
7. They allow a great effort with a minimum risk of injury.
8. Improve muscle oxygenation during training with Assault Bike.
9. It is valid for different types of training depending on the goals you want to achieve.

7 Assault Bike workouts

The most common Assault Bike workouts are at intervals. This is because it is especially used in CrossFit. But the possibilities go beyond HIIT training.

1. Training to burn calories

Assault Bike workouts are very effective for maximum calorie burning. It is a demanding type of training but the results make it worth the effort.

To do this, he works on the Assault Bike at maximum power for one minute and then rests for two minutes. Continue until you complete 7 series or, what is the same, 21 minutes of Air Bike training to burn calories.

2. Tabata Training with the Assault Bike

Ideal for working on strength and endurance at the same time, optimizing the effort and time spent. If you are looking for training with Assault Bike for aerobic and anaerobic work at the same time, this is ideal. Work 20 seconds at maximum intensity and rest for the next 10 seconds.

This exercise must be repeated 7 more times to complete a cycle of 8 executions.

3. Air Bike training with pyramid intervals

In a progressive series and return. The set of each sprint and work series is one minute.  The full 9-minute training cycle is as follows:

• 10 second sprint, 50 second rest.
• 20 second sprint, 40 second rest.
• 30 second sprint, 30 second rest.
• 40 second sprint, 20 second rest.
• 50 second sprint, 10 second rest.
• 40 second sprint, 20 second rest.
• 30 second sprint, 30 second rest.
• 20 second sprint, 40 second rest.
• 10 second sprint, 50 second rest.

4. Exercise with Air Bike to strengthen the legs

This type of training is especially effective for working the legs but it is very demanding. To execute it you must pedal standing up, instead of sitting down. Start by doing it in 10-minute sessions until you get to doing it in 15-minute sessions.

During each session, perform a short pyramid interval or HIIT work cycle:

• 10 seconds of intense pedaling while standing, 10 seconds of rest.
• 30 seconds of intense pedaling while standing, 30 seconds of rest.
• 30 seconds of effort with intense pedaling while standing, 20 seconds of rest.

5. Assault Bike + Push-ups

This routine can be done after a warm-up time or as a solo routine. In the latter case, the effort made must be of greater intensity.

To do this, you must work with the Assault Bike 10 calories followed by 10 push-up push-ups in a cycle that contains 10 executions of the exercise.

6. Ultimate HIIT Training with Air Bike

This is not a very common CrossFit Assault Bike exercise, however, it is one of the most effective interval Assault Bike workouts. It is especially indicated for people who feel comfortable with an exercise routine that they can execute in each training session.

For this one, you only need to work six minutes at variable sprint intervals and moderate pedaling. The order and time to execute are the following:

• 55 seconds of moderate pedaling, 5 seconds of.
• 54 seconds of moderate work, 6 seconds of sprint.
• 53 seconds of moderate pedaling, 7 seconds of sprinting.
• 52 seconds of moderate work, 8 seconds of sprint.
• 51 seconds of moderate pedaling, 9 seconds of sprinting.
• 50 seconds of moderate pedaling work, 10 seconds of sprinting.

7. Beginner Assault Bike Workouts

CrossFit Assault Bike exercises are popular, but you can also work with this machine if you have led a sedentary lifestyle and want to improve your performance. This is demanding for your current capacity and will allow you to start improving in a short time and effectively to face more demanding training sessions later.

To do this, work for two minutes at medium intensity on the Air Bike and rest for another two minutes. Repeat another cycle.

Take advantage of the benefits provided by training with Assault Bike. Integrate work on this type of training machine into your exercise routines and optimize work time to achieve the results you want. You will see how efficient this machine is, especially in interval work.