Primary
Cardio
Secondary
Quadriceps, Arms, Shoulders
Equipment
Machine
Difficulty
Intermediate
Type
Push
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The assault bike delivers punishing full-body cardio by requiring coordinated arm and leg effort. The fan resistance increases exponentially with effort, meaning the harder you push, the harder it pushes back. This self-limiting nature makes it one of the most scalable and effective conditioning tools available.
When to use it
Use for HIIT, conditioning, or active recovery.
Who it's for
All levels. One of the most scalable cardio machines.
Coordinate your arm pull and leg push in opposition—as your right leg extends, your left arm should pull. For maximum output, drive hard with both arms and legs rather than relying on one or the other.
Also targets: Quadriceps, Arms, Shoulders
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We slot it into the right day with sets, reps, and progression you can follow.
Adjust seat to proper height for your leg length.
Grip the handles and place feet on pedals.
Push and pull the handles while pedaling.
Coordinate arm and leg movement.
Vary intensity by changing pace.
Use both arms and legs for maximum output.
Find a sustainable rhythm for longer efforts.
Sprint with everything for short intervals.
Dont forget to breathe rhythmically.
Use the assault bike for HIIT intervals, conditioning finishers, or active recovery at low intensity. It pairs well with any strength training as a metabolic finisher. Choose this when you want maximum calorie burn in minimum time.
Using only legs or only arms.
During any pressing movement like the Assault Bike, this mistake reduces how effectively your Quadriceps can produce force. Focus on the muscle you're trying to work — if you can't feel your Quadriceps driving the movement, something is off.
Starting too fast and burning out.
Rushing through the Assault Bike reduces the time your Quadriceps spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Poor seat height adjustment.
Losing hip position during the Assault Bike shifts the loading pattern away from your Quadriceps and can compress your lower back. Stay planted and let your Quadriceps do the work.
Hunching over the handles.
A poor grip during the Assault Bike limits how much force you can produce and puts your wrists in a weak position. Set your grip before you start the rep, and keep your wrists stacked over your forearms.
All levels. One of the most scalable cardio machines.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 8-12 intervals of 15-20 calories. Rest 30-60 seconds between.
MySetPlan places Assault Bike inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeMySetPlan picks the right exercises for your goals — like the Assault Bike — and builds them into a monthly program. Every set, every rep, planned out.
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Assault Bike
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Frequently Asked Questions About the Assault Bike
The Assault Bike primarily targets the Quadriceps, Shoulders, making it an effective exercise for cardio development. Secondary muscles worked during the Assault Bike include Arms, Glutes, providing additional training stimulus. Stabilizer muscles engaged include Core, Back.
The Assault Bike is rated as intermediate difficulty, meaning it requires some training experience. All levels. One of the most scalable cardio machines. Focus on proper technique and consider starting with easier variations.
For the Assault Bike, the recommended approach depends on your goals. 8-12 intervals of 15-20 calories. Rest 30-60 seconds between. For strength, use 4-6 x 10-15 calories. For muscle growth, perform 6-10 x 15-25 calories. For endurance, complete 10-15 x 25+ calories.
The Assault Bike typically requires a machine, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Assault Bike include: Rowing Machine Intervals, Cycling (Stationary), Ski Erg. These exercises target similar muscle groups as the Assault Bike and can be used as substitutes based on your equipment availability, gym setup, or training preferences.