Movement overview

The Assault Air Bike is a high-intensity cardio machine that combines the benefits of cycling and upper body workouts. It uses air resistance, which increases with the speed and power of your pedaling, providing a scalable workout suitable for all fitness levels. The bike features moving handlebars, allowing for a full-body workout that engages both the lower and upper body muscles.

Step-by-step cues

1. Adjust the seat height so that your legs are slightly bent at the bottom of the pedal stroke.
2. Sit on the bike with your feet securely on the pedals and hands gripping the handlebars.
3. Start pedaling at a moderate pace to warm up, using both your legs and arms to move the pedals and handlebars.
4. Increase your speed and intensity by pedaling faster and pushing/pulling harder on the handlebars.
5. Maintain a steady breathing pattern, inhaling through your nose and exhaling through your mouth.
6. Cool down by gradually reducing your speed and intensity over the last few minutes of your workout.

Technical tips

• Ensure the seat is adjusted properly to avoid strain on your knees.
• Engage your core muscles to maintain stability while pedaling.
• Use both arms and legs equally to distribute effort and maximize efficiency.
• Focus on smooth, controlled movements rather than jerky or rushed motions.
• Monitor your heart rate to ensure you are working within your target zone.
• Incorporate interval training by alternating between high-intensity bursts and recovery periods.