Assault bike (air bike)
- Intermediate
- Machine
Push and pull the arms as you pedal
Muscles worked
- Primary:
- Quads
- Secondary:
- Shoulders, Glutes
How to do it
- Adjust the seat and hold the moving arms.
- Pedal while pushing and pulling the arms at the same time.
- Use short hard efforts with rests, or a steady easy pace.
Common mistakes
- Pedalling with your legs only and ignoring the arms.
- Going all-out and not being able to hold the interval.
Tips
- The harder you pedal, the more resistance: you set the intensity.
- Example: 20 s hard + 40 s easy, 8-10 times.