Assault Bike / Air Bike
Air resistance bike combining pedaling and arm movement for an extreme full-body intensity effort.
Assault Bike / Air Bike: The Ultimate Full-Body
The assault bike (or air bike) is a feared cardio machine in CrossFit and fitness gyms. Its air resistance means the harder you pedal and push, the more resistance increases. It is one of the most demanding exercises for the cardiovascular system.
Muscles Targeted
It is a true full-body exercise: quadriceps, glutes, calves for pedaling, shoulders, biceps, triceps, lats for the arms. The core works constantly to coordinate upper and lower body.
Step-by-Step Execution
- Position: sit on the saddle, feet on pedals, hands on moving handles.
- Coordinated movement: pedal with your legs while simultaneously pushing and pulling the handles with your arms.
- Breathing: breathe regularly and deeply despite the intensity.
- Ideal HIIT protocol: 10 seconds max effort + 50 seconds rest, repeat 8 times.
Duration
Duration: 10 to 20 minutes (very intense). Even 5 minutes on this machine can be devastating. Low-intensity long sessions are also possible (20-30 min).
Safety Tips
- Start progressively: resistance increases with effort, respect your level.
- Keep your back straight and shoulders low despite fatigue.
- Hydrate between intervals.
- Do not skip the warm-up, even if the machine seems simple.
Variations
- Calories for time: burn X calories as fast as possible (e.g. 20 cal).
- EMOM: every minute, X calories, rest the remaining time.
- Arms only: use only the handles to target upper body.
- Legs only: do not touch the handles to isolate the legs.
Target Audience
All levels by adjusting intensity, but HIIT protocols are reserved for intermediate and advanced.