How to Do the Assault Bike Sprint
The assault bike sprint is an all-out burst on a fan bike that works your legs and arms together. The harder you push, the harder the fan resists, so it's a brutal, low-impact conditioning tool. It suits advanced athletes and lifters who want high-intensity intervals.
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Muscles worked
Primary
- Quads
- Shoulders
Secondary
- Abs
- Biceps
How to do the Assault Bike Sprint
- 1
Adjust the seat so your leg is almost straight at the bottom of the pedal stroke.
- 2
Grip the handles and sit tall.
- 3
Start pedaling and push and pull the handles with your arms.
- 4
Ramp up to your maximum effort for the interval.
- 5
Keep your core braced and your breathing rhythmic.
- 6
Slow to an easy pace to recover between sprints.
Form cues to remember
- Push and pull with your arms
- Drive hard through your legs
- Stay tall and braced
- Recover fully between sprints
Assault Bike Sprint video tutorial
Common mistakes
Starting at your max pace
Ramp up over the first few seconds so you can last the interval.
Using only your legs
Push and pull with your arms to share the work.
Seat too low
Raise the seat so your leg is nearly straight.
Skipping recovery
Rest long enough that each sprint stays hard.
Sets and reps
| Conditioning | 6–10 rounds of 10–20 sec max effort, 60–90 sec easy |
|---|---|
| Endurance | 4–6 rounds of 1 min hard, 2 min easy |
These sprints are very demanding, so build up gradually and stop if you feel dizzy or unwell. Warm up first.
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Assault Bike Sprint FAQ
How long should an assault bike sprint be?
Short sprints of 10–30 seconds with long rests suit power and conditioning. Longer intervals of a minute or more are good for endurance.
What muscles does the assault bike work?
It works your legs, shoulders and arms, plus your core. It's a full-body conditioning tool.
Assault bike vs treadmill sprints?
The bike has no impact and ramps resistance with effort, so it's easier on your joints. Treadmill sprints load your running mechanics more.
