Assault Air Bike
The Assault Air Bike is a high-intensity, full-body cardio machine that uses air resistance to scale difficulty automatically as you pedal, push, and pull. It simultaneously targets the legs, chest, back, and arms, making it a premier tool for metabolic conditioning.
Since resistance on the Assault Bike scales exponentially with speed, your physical output varies wildly day-to-day based on recovery. Our AI analyzes your HRV and sleep scores to determine if you have the nervous system capacity for a high-intensity sprint session or if a lower-RPE steady-state ride is better for recovery. Additionally, by tracking power output relative to duration, the app learns your specific work capacity to prevent burnout during longer intervals.
Form Cues
- Adjust the seat height so your knee has a slight bend at the full extension of the pedal
- Keep your torso upright and brace your core to prevent excessive swaying
- Coordinate your arms and legs to drive and pull simultaneously
- Drive through the mid-foot rather than pointing your toes
- Breathe rhythmically, matching your inhalation and exhalation to your cadence
- Don't flare your elbows out wide as you push the handles
- Don't let your knees collapse inward while pedaling
- Don't hunch your shoulders or round your upper back
- Don't grip the handles too tightly, as this wastes energy
- Don't rock your hips side-to-side to generate momentum
Common Mistakes
- Setting the seat too low or too high
- Relying entirely on legs and letting arms go limp
- Tensing the neck and traps significantly
- Starting intervals too fast and burning out
- Rocking the torso laterally to force movement
Muscles Worked
This exercise is a true full-body compound movement. The legs (quadriceps) drive the pedals, while the anterior deltoids, triceps, and lats work dynamically to push and pull the handles. The core acts as a vital stabilizer to transfer force between the upper and lower body.
Primary
Secondary
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