Assault Bike Intervals - No matter how much you love running, you can't deny that there are times when you get bored and need a change of pace. It's also a good time to change your training style, improve your overall fitness and performance. That's why I created these 30 tough assault bike workouts for runners. As their name suggests, they are very stimulating and will improve your physical condition. If you're working hard, this can lead to faster race times and faster recovery between workouts. Keep reading to learn more.
Some riders may wonder why they should even consider training on an assault bike. After all, won't cycling help their running performance? This is where you are wrong. This study highlights that runners who performed 4 weeks of high-intensity interval training on a bicycle experienced a significant increase in performance.
Assault Bike Intervals
Not only did cycling help runners improve their cardiovascular fitness, but researchers found that a 4-week HIIT running program did not help cyclists. This shows that cross training can really be good for runners. That said, I think there is an even more compelling reason why riders would want to train on an assault bike.
The Ultimate Assault Bike Workouts
Running is certainly one of the most popular forms of exercise, but it's certainly not without its share of injuries. This meta-analysis shows that at least 20% of runners suffer from one of many common injuries. Things like stress fractures, tendon issues, and joint pain are pretty common in the running community.
One of the best ways to avoid these types of overuse injuries is to replace high stress training with low impact training. Note that I'm not saying you shouldn't run. I say you can easily replace some of your running with work on the bike to allow your body to avoid injury.
If you've never ridden an assault bike or a fan bike before, you're in for a treat. In my opinion, as a longtime fitness trainer, I think this is one of the best conditioning tools available. It is low impact and uses your whole body. It also causes a bit of pain.
More importantly, it uses a large percentage of your body's muscle mass, which will have the greatest impact on your body's aerobic and anaerobic energy systems. Simply put, it's very easy to do an intense workout on an assault bike. It's much more efficient than a traditional exercise bike or something like an elliptical.
Fat Burning Assault Bike Workouts To Bulletproof Your Conditioning
Just because I think an assault bike is a great way to get your heart rate up by working your upper and lower body doesn't mean that's all you should be doing. If you are a runner, your main job is to run. If you want to improve your performance while allowing some of your tendons and muscles to recover, then you need to incorporate an assault bike into your training regimen.
For most runners, I recommend starting with a 30-session exercise bike program for runners, adding two exercise sessions on the exercise bike per week. You need to do this by replacing a running day with an assault bike session and adding another work session on the assault bike.
More advanced riders might want to try 3 assault bike sessions per week, but I wouldn't go beyond that. The race is always the main objective, so we have to save most of our energy for it. Assault bike training should complement your overall goals, not replace them.
This program is written in sequential order from left to right, top to bottom. It reads like a calendar. Plus, it's designed to supplement your running regimen, which means you should add it to your training regimen.
Best Assault Bike Workouts To Torch Fat
These awesome workouts are very tough, so I wouldn't recommend running right before or after a day of cycling. Try to space tough race workouts away from hard work on the assault bike. Difficult intervals on the bike are best combined with easy running/long runs, e.g.
You'll start with 10 minutes of maximum calorie burn, then move up to a Tabata interval on your next workout. You'll also end up with 10 minutes to get the most calories. This is our test workout so we can set a baseline and then see how much you improve from start to finish. If you do two assault bike workouts a week, this program should last you 15 weeks!
Most of these workouts are high intensity interval training or high level workouts. This means you'll be working at full capacity with short intervals and even shorter rest periods. These challenging exercises are a great way to improve your physical condition and are used extensively in this program.
I want to point out that you can use the assault bike as a recovery tool by pedaling with light effort. There's no reason you can't replace a long running session with working on the assault bike, I just didn't include that method in my program.
Awesome Assault Bike Workouts. This Article Was Originally Published…
Of course, this is just a practice. I highly recommend that you do a light warm-up for 3-5 minutes at a moderate pace. Then I recommend doing high intensity intervals (10-30 seconds) to warm up your anaerobic energy system. After completing this warm-up, you can take 60-120 seconds of rest before starting the designated workout.
You will notice that there is a wide variety of programs. Most of them are high intensity interval training, but some work with the lactate threshold and work the aerobic energy systems. Although all of your energy systems are used for each workout, each has a specific purpose and ideal power output.
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If you use a workout watch, like my favorite Garmin Epix 2, I highly recommend using their heart rate feature to help you on days when I'm doing around 80% effort. When you're using a watch, all you have to do is work out at 80% heart rate, which makes it a little more accurate than guessing how hard you're working on unfamiliar equipment.
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All fan-equipped bikes, or air bikes, are low-impact cardio machines, but each has its own unique feel. I've used all of the most common exercise bikes including: Assault AirBike Classic, Assault AirBike Elite, Rogue Echo Bike, and several types from Schwinn. Let's talk about their pros and cons.
This is the cheapest and best option. I actually sold my C2 rower a few years ago to buy an assault bike. Like all similar bikes, the Assault AirBike Classic uses wind resistance to create resistance to overcome while pedaling.
The classic Assault Air Bike lets you build momentum. When you stop pedaling, it continues to move, winding slowly. I prefer this because it seems like a normal solid mechanical process that gradually slows down. As you will see, this is not at all the case on other motorcycles.
I also find the seat on this bike to be the most comfortable of any bike I've tried. It is adjustable in height, forward and backward movement. This allows you to find the perfect riding position, whatever your height. I highly recommend this bike.
Assault Bike For Sale
This is a more expensive upgraded version of the original Assault AirBike Classic. It is more durable and has a different monitor. This version of the bike is best suited for commercial fitness centers as it is more susceptible to abuse.
They also changed the handle position on the Assault AirBike Elite, which I believe matches a more natural upper body arch. This would be my favorite bike but they decided to use a wide hard saddle which I don't find very comfortable. I'm sure you could change it if you really wanted to.
If you're a CrossFit athlete or have watched the CrossFit Games, then you've seen the Rogue Echo Bike. Widely considered the toughest bike for fans, this is my least favorite pick. Both versions of the Assault AirBike have residual momentum and will keep moving after you stop pedaling for a while. Not so with the Rogue Echo Bike
It has a large fan and a large surface. This means that as soon as you stop pedaling, it immediately slows down. I don't know why it bothers me, but I really don't like this feeling. Maybe it's because it has nothing to do with a regular bike that you can ride on without stopping to pedal.
Assault Bike Workouts From Hell
I also find the seat very uncomfortable. I feel like Rogue has put together a very durable machine that can take a lot of abuse over the years, but they spent less time optimizing it for comfort. If you compete in crossfit this is probably what you should use because that's what you'll see there. If you are a runner looking to improve your fitness, then
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