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How to Use the Assault Bike for Best Results

Are you a fan of the assault bike? No?

Well I most definitely AM!

The assault bike has been around for a number of years now with different brands bringing out their own models. Essentially, the main difference between the assault bike and a normal spin/gym bike is that it is air-based, the resistance is relative to the effort you put in and it uses both arms and legs.

3 Reasons I Believe the Assault Bike Should Be in Your Programmes:

Low Impact - We can work all 3 energy systems whilst having very little impact on the joints. Unlike pounding the pavements, the bike takes away that impact on the ankles, knees and hips. Being low impact makes this a great training tool if we want to avoid too much pressure on the lower body - for athletes that are already running a lot or potentially older in age and can't run.

Full Body - Unlike a normal spin bike, the assault bike involves arm movements too, making it a full body exercise. It also has the option to do legs only or arms only, so if we want to do a blitz upper body finisher, that is also an option. When we are doing energy system work, having a full body option that is simple is key.

0-100 Real Quick! - I am yet to find another cardio machine that will get you gassed as quickly as the assault bike. Go all in for just 10 seconds and you will be in a world of pain, try the simple 8 round intervals of 10seconds work, 20seconds rest and you will know you have had a workout. There are few tools like the assault bike that:

  • Are simple and easy to use

  • Don't require an extensive warm up

  • Can improve your energy systems in just 5 minutes of work

  • Provide a full body work out

  • Develop a champion mindset

So whether you love it or hate it, just know it is good for you!

Watch the video below for guidance on how to use the assault bike properly to get the most out of your workout

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