Exercise library
Assault Bike
Assault Bike is an accessible conditioning exercise for building pace, duration and intensity progressively.
MachineCardioIntermediate
- Equipment
- Machine
- Focus
- Cardio
- Level
- Intermediate
- Suggested sets
- 10–30 minutes at an appropriate pace.
- Muscles worked
- CardiovascularQuadsShoulders
How to do it
- 1Set up the machine or equipment safely and begin at an easy pace.
- 2Push and pull the handles while pedalling, keeping the effort coordinated through your whole body.
- 3Maintain a steady rhythm and increase resistance or speed only while your technique stays consistent.
- 4Reduce your pace gradually and log your time, distance or calories in Setto.
Tips & tricks
- Start light and add load only when every repetition looks consistent.
- Keep your core active and avoid unnecessary movement outside the working joints.
- Stop if pain replaces normal muscular effort.
Common mistakes
- Starting too heavy and relying on momentum.
- Dropping the return phase instead of controlling it.
- Losing position as fatigue increases.