Assault Bike Intervals - No matter how much you love running, you can't deny that there are times when you get bored and need a change of pace. This is also a good time to change your training style, to increase your fitness and overall performance. That's why I created these 30 Fierce Assault Bike Workouts for Runners. As the name suggests, they are very tough and will increase your fitness. Working hard can lead to faster run times and faster recovery between workouts. Read on for more.
Some runners may wonder why they should even consider doing these assault cycle exercises. Surely cycling won't help their running performance? This is where you go wrong. This research study highlights that there is a strong increase in the performance of runners who did 4 weeks of high-intensity interval training on a bicycle.
Assault Bike Intervals
Not only did cycle work help runners increase cardiovascular fitness, researchers found that a 4-week HIIT running program did not help cyclists. This shows that cross training can be beneficial for runners. However, I think there is an even more compelling reason why riders might want to cross train with the attack bike.
Assault Fitness Assault Bike Classic
Running is undoubtedly one of the most popular forms of exercise, but it is certainly not without injury. This meta-analysis shows that at least 20% of runners suffer from one of several common injuries. Things like stress fractures, tendon problems, and joint pain are pretty common in the running community.
One of the best ways to avoid this type of overuse injury is to replace a stressful workout with a low-impact workout. Note that I'm not saying you shouldn't run. I'm saying that you can easily replace some of your running with an assault bike to allow your body to avoid injury.
If you've never used an assault bike or fan bike before, you're in for a real treat. In my opinion, as a fitness trainer for many years, I believe this is one of the best conditioning tools available. It's low impact and uses your whole body. It also causes little pain.
Most importantly, it uses a large percentage of your body's muscle mass, which will have the greatest impact on your body's aerobic and anaerobic energy systems. To put it a little more clearly, it's very easy to do an intense workout on the assault bike. It's much more effective than a traditional exercise bike or something like an elliptical machine.
Week Air Bike Program (assault Bike, Echo Bike, Airdyne)
Just because I think assault bike workouts are a great way to get your heart rate up while working your upper and lower body doesn't mean that's all you should be doing. If you are a runner, your main job is to run. If you want to improve your performance while allowing some of your tendons and muscles to recover, you need to integrate the assault bike into your training program.
For most runners, I recommend starting the 30 Savage Assault Bike Workouts for Runners program by adding two assault bike sessions per week. You should do this by replacing a run day with an assault bike workout and adding another assault bike work session.
More advanced runners may want to try 3 assault bike sessions per week, but I wouldn't go higher than that. Running is still the main goal, so we should reserve most of our energy for that. Assault bike training should complement your overall goals, not replace them.
This program is written in sequential order from left to right, top to bottom. It reads like a calendar. Plus, it's designed to complement your running program, meaning you're in control of adding it to your training program.
The Best Workouts For Weight Loss
These big workouts are very hard, so I wouldn't recommend doing a challenging run workout right before or after an attack bike day. Try to place challenging running exercises further away from challenging attacking cycling. For example, hard intervals on the bike will be best combined with an easy run / long runs.
You'll start with 10 minutes to get the most calories, then move to the Tabata interval in the next workout. You'll also end up with 10 minutes for maximum calories. This is our test exercise so we can establish a baseline and then see how much you've improved from start to finish. If you do two assault cycle workouts per week, this program should last you 15 weeks!
Most of these workouts are high intensity interval training or a hit session. This means you'll be working at your best with short intervals and even shorter rest periods. These hard sessions are a great way to increase your fitness and are used liberally in this program.
I want to point out that you can use the assault bike as a recovery tool by pedaling with easy effort. There's no reason why you can't replace a longer run with assault cycle work, I just haven't included that method in my program here.
You Go I Go” Wod
Obviously, these are just the workouts. I recommend doing an easy warm-up for 3-5 minutes at a moderate pace. Next, I encourage you to do some intense intervals (10-30 seconds) to specifically warm up your anaerobic energy systems. Once you've completed this warm-up, you can rest for 60-120 seconds before starting the specified workout.
You will notice that there is a wide variety of programming. Most of these are high-intensity interval training, but some are lactate threshold and aerobic energy system work. Although all of your energy systems are used for each workout, each has a specific purpose and ideal power output.
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If you're using a training watch, like my favorite Garmin Epix 2, I recommend using its heart rate feature to help you on days where I've specified something like 80% effort. When using the watch, you only have to work at 80% of your heart rate, which makes it a bit more accurate than guessing how hard you're working on unfamiliar equipment.
Assault Bike Versus Rower
All vent bikes, or air bikes, are low-impact cardio machines, but each has its own specific feel. I've used all the most common exercise bikes including: Assault AirBike Classic, Assault AirBike Elite, Rogue Echo Bike and various Schwinn varieties. Let's talk about their advantages and disadvantages.
This is the best and cheapest option. I actually sold my C2 rower several years ago to buy the assault bike. Like all bikes of its type, the Assault AirBike Classic uses wind resistance to generate resistance that must be overcome by pedaling.
The Assault Air Classic Bike lets you build momentum. If you stop pedaling, it will continue to move as it slowly descends. I prefer this as it looks like a normal solid mechanical process that gradually slows down. As you'll see, other bikes don't feel this way.
I also find the seat on this to be the most comfortable of all the other bikes I've tried. It is adjustable in height and forward and backward movement. This allows you to find your perfect riding position, no matter how tall or short you are. I highly recommend this bike.
Fat Burning Assault Bike Workouts To Bulletproof Your Conditioning
This is the more expensive and updated version of the original Assault AirBike Classic. It is more durable and has a different monitor. This version of the bike is best for commercial fitness facilities as it is more likely to take abuse.
They also adjusted the handlebar position on the Assault AirBike Elite, which I find follows a more natural arc for the upper body. This would be my favorite bike, but they decided to go with a wide, hard saddle, which I don't find particularly comfortable. I'm sure you can change it if you really want to.
If you're a CrossFit athlete, or have watched the CrossFit Games, then you've seen the Rogue Echo Bike. It's widely considered the toughest fan bike, but it's my least favorite choice. Both Assault AirBike varieties have some residual momentum and will continue to move after you stop pedaling for a while. This is not the case with the Rogue Echo Bike
It has a large fan and a larger surface area. This means that as soon as you stop pedaling, it immediately slows down. I don't know why it bothers me, but I really don't like that feeling. Maybe it's because it's not like a normal bike, where you can coast when you stop pedaling.
Get Dirty With This Assault Bike Warm Up
I also find the seat very uncomfortable. I think Rogue has created a very durable machine that can take a lot of abuse for years, but they spent less time optimizing it for comfort. If you compete in CrossFit competitions, this is probably the one you should use because that's what you'll see. If you are a runner who wants to increase your fitness
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