The Assault Bike, also known as an air bike, is a powerful tool for develop cardiovascular endurance, improve enduranceand burn fat. Its fan-shaped resistance system means that the harder you pedal and push, the more resistance you face, creating an intense, intense sensation. full body workout. The Assault Bike combines upper and lower body movements, engaging your arms, core, legs and lungs for a comprehensive workout that improves endurance like no other. To help you get started, I’ve selected five of the best Assault Bike workouts for building endurance.

One of the best aspects of Assault Bike workouts is their versatility. You can adjust the intensity and duration to meet your fitness goals, making them perfect for both beginners and seasoned athletes. If your goal is to build endurance, stationary and interval workouts on the Assault Bike will help you improve your endurance and cardiovascular health over time.

Below are six of the best Assault Bike workouts focused on endurance. Each workout consists of a combination of intervals and steady-state riding to keep things challenging and varied. Let’s see how you can use this tool to maximize your endurance and overall fitness.

Workout #1: Steady-State Endurance Hike

What you need: An assault bike and a stopwatch. This steady-state workout helps you build long-term cardiovascular endurance by maintaining a moderate, consistent pace over an extended period of time. This is ideal for those looking to build endurance without the intensity of sprints. Rolling regularly keeps your heart rate in the aerobic zone, which is essential for endurance training. This type of training helps improve your body’s ability to use oxygen efficiently, allowing you to perform longer and stronger over time.

The routine:

1. Warm-up

1. Cycle at a light to moderate pace for 5 minutes to increase your heart rate and prepare your muscles for the workout.

2. Driving in steady state

1. Set a moderate pace on the Assault Bike and pedal continuously for 20 to 30 minutes.
2. Try to maintain a heart rate around 60-70% of your maximum. This pace should feel challenging but sustainable.

3. Recovery

1. Reduce your pace and cycle slowly for 5 minutes to gradually lower your heart rate.

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Workout #2: Assault Bike Endurance Intervals

What you need: An assault bike and a stopwatch. This workout combines bouts of moderate work with short, higher-intensity bouts, designed to increase your endurance levels and gradually improve your stamina over time. Alternating intervals allow you to challenge your aerobic system while giving your muscles brief recovery periods, helping to build strength and endurance. The variations in intensity will keep your heart rate elevated, also promoting fat burning.

The routine:

1. Warm-up

1. Start with a light 5-minute walk to get your blood circulating.

2. Endurance Intervals

1. Ride at a moderate pace for 4 minutes.
2. Push hard for 1 minute, sprinting at full capacity.
3. Repeat this cycle 6 times for a total of 30 minutes.

3. Recovery

1. Finish with 5 minutes of light pedaling to recover and lower your heart rate.

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Workout #3: Assault Bike Pyramid Intervals

What you need: An assault bike and a stopwatch. Pyramid intervals increase in length as you progress through the workout, pushing your body to gradually build endurance while keeping the workout varied and interesting. The pyramid structure strengthens aerobic and anaerobic capacity. As the duration of work increases, your endurance also increases. This workout will challenge both your legs and lungs, improving your endurance for longer sessions.

The routine:

1. Warm-up

1. Cycle for 5 minutes at a light pace to warm up.

2. Pyramid intervals

1. Ride moderately for 30 seconds, then rest for 30 seconds.
2. Ride for 1 minute, rest for 1 minute.
3. Ride for 1.5 minutes, rest for 1.5 minutes.
4. Continue progressing by increasing the work and rest intervals by 30 seconds each round until you reach 3 minutes of work and 3 minutes of rest.
5. After the 3-minute round, reverse the pyramid, decreasing the intervals to 30 seconds of work and 30 seconds of rest.

3. Recovery

1. Pedal lightly for 5 minutes to bring your heart rate back to normal.

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Workout #4: Long Distance Assault Bike Challenge

What you need: An assault bike and a distance objective. This workout focuses on distance rather than time, challenging your ability to maintain a consistent pace over a longer ride. By focusing on distance, this workout mimics the demands of endurance sports like cycling or running. This requires you to maintain a consistent pace while testing your aerobic capacity and mental strength.6254a4d1642c605c54bf1cab17d50f1e

The routine:

1. Warm-up

1. Cycle for 5 minutes at an easy pace to prepare for the long ride.

2. Remote walk

1. Set a goal to run 10 to 15 kilometers at a steady, moderate pace.
2. Break the ride into manageable chunks if necessary, but try to continue pedaling with minimal rest.
3. Focus on maintaining regular breathing and keeping your heart rate elevated throughout the ride.

3. Recovery

1. Cycle at a slow pace for 5 minutes to cool down.

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Workout #5: Assault Bike Tabata for Endurance

What you need: An assault bike and a stopwatch. Tabata-style workouts involve short periods of maximum effort followed by brief periods of rest. This version is adapted to endurance by slightly lengthening the work and recovery periods. Tabata intervals help push your cardiovascular system to its limits, improving both endurance and mental toughness. Short bursts of intense effort quickly elevate your heart rate, followed by short recoveries that train your body to recover effectively during endurance activities.

The routine:

1. Warm-up

1. Start with 5 minutes of light pedaling to increase your heart rate.

2. Tabata Intervals

1. Pedal as hard as you can for 30 seconds, followed by 15 seconds of slow pedaling.
2. Repeat for 8 rounds (a total of 6 minutes).
3. Rest 1 minute.
4. Repeat the 8-round Tabata circuit 3 times for a total workout time of approximately 30 minutes.

3. Recovery

1. Finish with 5 minutes of light pedaling to lower your heart rate.

Workout #6: Assault Bike Tempo Ride

What you need: An assault bike and a stopwatch. Tempo runs aim to maintain a challenging pace for an extended period of time, helping to build stamina and stamina without the extreme intensity of sprints. This workout strengthens your cardiovascular system and helps build muscular endurance. By maintaining a challenging pace, your body learns to sustain the effort for longer, which is crucial for endurance athletes.

The routine:

1. Warm-up

1. Cycle for 5 minutes at a light pace to warm up.

2. Rhythmic walk

1. Cycle at 70-75% of your maximum effort for 20-25 minutes, trying to maintain a consistent pace.
2. Your heart rate should be elevated, but you should still be able to converse.
3. Focus on deep, even breathing and consistent form throughout.

3. Recovery

1. Pedal lightly for 5 minutes to recover.

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Tyler Read, BSc, CPT