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AssaultBike

A low-impact, full-body cardio exercise combining seated pedalling with alternating handle pushes and pulls against air resistance. Supports endurance work and intervals, with intensity controlled through effort and cadence.
MUSCLES INVOLVED
Quadriceps · Gluteus maximus · Hamstrings · Gastrocnemius · Soleus · Hip flexors · Pectoralis major · Deltoids · Latissimus dorsi · Biceps brachii · Brachialis · Brachioradialis · Triceps brachii · Abdominal wall · Spinal extensors
Exercise Demonstration Watch the Movement
Technique

How to Perform

Follow the setup and execution sequence below before adding load or increasing training intensity.

01

Setup

With the bike stationary, adjust the saddle height so the knee remains slightly bent at the lowest pedal position, without reaching through the toes or rocking the pelvis.

Adjust the saddle forwards or backwards for comfortable pedalling and handle reach. Secure both seat adjustments before mounting.

Sit centrally, place both feet securely on the pedals and grip the handles. Test the position slowly, checking that you can move without locking the knees or elbows, overreaching or shifting excessively.
  • Adjust the seat while the bike is stationary.
  • Keep a slight knee bend at the lowest pedal position.
  • Check comfortable reach throughout the handle movement.
  • Secure the seat-height and fore–aft adjustments.
  • Establish secure foot contact and a comfortable grip.
  • Test the position at an easy pace before increasing effort.
Equipment & Machine Setup

Resistance comes from the fan and increases as you drive it faster; there is no damper setting to select. Use the console’s basic riding mode or select the prescribed workout, following the controls on the fitted console.

The pedals and moving handles are linked. Unlike the Concept2 BikeErg, do not assume you can stop your feet while the fan continues turning. Reduce effort gradually and allow the moving parts to stop before dismounting.

02

Execution

Begin pedalling forwards at an easy pace while coordinating alternating pushes and pulls on the handles. Let the arms and legs contribute together rather than forcing the handles independently of the pedals.

Remain seated with the pelvis supported and the trunk controlled. Keep the wrists comfortable and allow the shoulders and elbows to move naturally without repeatedly locking the joints or rocking the body to maintain speed.

Increase or decrease effort gradually to match the prescribed intensity. Maintain coordinated movement and a pace you can control throughout the work period.

To finish, ease the effort and allow the pedals and handles to slow together. Stay seated and maintain control until the moving parts have stopped, then dismount carefully.
  • Start with easy, coordinated arm-and-leg movement.
  • Pedal forwards while alternating handle pushes and pulls.
  • Remain seated with the pelvis steady and trunk controlled.
  • Avoid overreaching or repeatedly locking the elbows and knees.
  • Match effort and cadence to the intended intensity.
  • Reduce effort gradually at the end.
  • Wait for the pedals and handles to stop before dismounting.
Coaching Essentials

Key Coaching Points & Common Errors

Focus on these key coaching cues and avoid the common technical errors that can reduce control, efficiency, and consistency.

01

Key Coaching Points

  • Coordinate the handle pushes and pulls with the pedal movement.
  • Keep the pelvis steady on the saddle and the trunk controlled.
  • Maintain a secure grip with comfortable wrists and relaxed shoulders.
  • Use the available handle range without overreaching or forcefully locking the elbows.
  • Build towards the intended pace gradually rather than starting every effort with a sprint.
  • Match breathing, perceived effort and cadence to the purpose of the session.
  • Reduce the pace when fatigue disrupts coordination or seated control.
02

Common Errors

  • Using a saddle position that causes excessive knee bending, reaching or pelvic rocking.
  • Overreaching for the handles or forcefully straightening the elbows.
  • Shrugging the shoulders and gripping harder than needed.
  • Rocking or twisting the torso excessively to maintain output.
  • Starting too fast and being unable to sustain the planned work period.
  • Treating every session as an all-out effort regardless of its purpose.
  • Trying to stop the feet abruptly while the linked pedals and handles are still moving.
Important Considerations
The AssaultBike can be used for easy continuous work, sustained endurance training or demanding intervals. The machine does not determine the session’s intensity; effort, duration and recovery should match the individual and the training goal.

The arms and legs contribute to one linked resistance system. Their relative contribution can change with technique and fatigue, but the console does not measure each limb’s contribution separately.

Use perceived effort and breathing alongside the console readings. Heart rate takes time to respond during short intervals, so it should not be the only guide for brief efforts.

For meaningful comparisons, use the same bike, seat settings, arm-and-leg technique and workout format. Treat displayed calories as a machine-based training metric rather than an exact measurement of personal energy expenditure.

Low impact does not mean low exertion. Establish comfortable positioning and coordinated movement before increasing intensity.
Movement Science

Anatomy & Biomechanics

Understand the muscles, joints and movement mechanics involved in the exercise, including how the body creates force, maintains control and completes each repetition.

Anatomy
The AssaultBike combines lower-body cycling with alternating upper-body pushing and pulling. The legs drive the pedals, the chest, shoulders, back and arms contribute through the moving handles, and the trunk muscles help stabilise the seated position. Unlike bikes with fixed handlebars, the upper body actively contributes to driving the fan.
  • The quadriceps and gluteus maximus contribute to the pedal drive, with the hamstrings, hip flexors and calf muscles assisting the cycling action.
  • Pectoral, shoulder and triceps muscles contribute to pushing the handles; back, posterior-shoulder and elbow-flexor muscles contribute to pulling.
  • The abdominal wall and spinal muscles help control the trunk against alternating handle forces.
  • Muscle contribution varies with effort and the relative work supplied by the arms and legs.
Biomechanics
The pedals and moving handles drive a shared fan-resistance system. Faster movement increases air resistance, so raising cadence also increases the force and power required. The linked arm-and-leg action distinguishes the AssaultBike from conventional stationary bikes and the Concept2 BikeErg, where the handlebars remain fixed.
  • The linkage coordinates alternating handle movement with the pedal cycle; the arms and legs contribute to the same mechanical output.
  • Unlike bikes with adjustable magnetic or friction resistance, the AssaultBike’s fan resistance increases with movement speed rather than a selected resistance level.
  • Unlike the Concept2 BikeErg, the AssaultBike has no damper adjustment to change the fan’s airflow.
  • The BikeErg’s clutch allows its flywheel to continue spinning after pedalling stops. On the AssaultBike, allow the linked pedals and handles to slow together before dismounting.
  • The saddle supports body weight, while the trunk controls the alternating push–pull forces. Excessive rocking adds body movement rather than simply increasing arm-and-leg contribution.
  • Seat position affects both pedal mechanics and handle reach, so fitting must accommodate the complete linked movement.
Practical Application

Variations & Programming

Explore useful exercise variations and learn how the movement can be selected, adapted and programmed according to your training goal, experience and individual needs.

Variations
  • Combined Arm-and-Leg AssaultBike
  • Leg-Focused AssaultBike — hands clear of the moving handles
  • Arm-Focused AssaultBike — feet supported on the designated foot pegs
Programming
  • Progressive warm-up before training.
  • Continuous aerobic conditioning at a controlled effort.
  • Longer intervals aimed at sustaining a demanding aerobic workload.
  • Short sprints with sufficient recovery to preserve power.
  • Repeated-effort conditioning with deliberately incomplete recovery.
  • Low-intensity movement between harder training days, when it supports recovery.
Programming Note
Choose the session’s purpose before selecting the work and recovery periods. For continuous aerobic work, use a sustainable pace guided by breathing and perceived effort. During longer hard intervals, aim for repeatable output rather than sprinting at the start and fading sharply.

For short power efforts, allow enough recovery to reproduce strong output. Shorter recovery changes the emphasis towards repeated-effort conditioning. Adjust or finish the set when output or coordination falls beyond the planned limit.

Use time-based intervals when a consistent work duration matters. Calorie targets take different riders different amounts of time, so scale them to preserve the intended work-to-recovery relationship. Heart rate responds too slowly to guide brief sprints; use duration, perceived effort and repeatable power or cadence.

Track progress using the same bike, seat settings and arm-and-leg technique. Record work duration, recovery and average output. Keep stationary starts and rolling starts consistent, because accelerating a stationary fan changes the demand.

Place demanding bike work after priority strength or power exercises when fatigue would compromise their quality. Keep warm-up riding easy enough to prepare without tiring the legs and shoulders. Prescribe individual intensity targets, sets and training frequency in the workout.
Workout Application

Training Considerations

Use these guidelines to adapt the exercise to individual needs, experience and tolerance.

Use Caution When
  • Shoulder, elbow, wrist, hip or knee symptoms aggravated by the bike’s linked movement.
  • Balance or mobility limitations that make mounting and dismounting difficult.
  • Reduced foot control or grip that could allow contact with moving parts to be lost.
  • A return to vigorous exercise after illness, prolonged inactivity or a change in health.
Possible Modifications
  • Use shorter work periods and longer recovery when sustained effort is poorly tolerated.
  • Choose a stationary bike with fixed handlebars if moving-handle use aggravates upper-limb symptoms.
  • Consider a recumbent bike when additional trunk support or easier access is needed.
  • Use supervised familiarisation when mounting, coordination or confidence is a concern.
Safety Note
Keep loose clothing, shoelaces, hair and personal items clear of the pedals, handle linkages and fan. Do not use the bike if the saddle slips, a pedal or handle feels loose, or the machine rocks or makes unusual mechanical noises; report the problem to gym staff.

Stop exercising if chest discomfort, dizziness, faintness or unusual breathlessness occurs. Seek urgent medical assistance for severe or persistent symptoms. Any medical restrictions on exercise intensity take priority over the programmed workout.