Home | Training | Workouts | 5 AssaultBike workouts to annihilate calories!
The Assault AirBike, which uses a 27-inch steel fan to create unlimited resistance, is the new king of cardio!

5 AssaultBike workouts to annihilate calories!

The Assault AirBike, which uses a 27-inch steel fan to create unlimited resistance, is the new king of cardio!

The system works as the torque generated from the pedals and/or the arm levers is transferred to the fan at the front of the bike. As the fan blades spin, the air they move against provides resistance back to the rider. Hence, the harder you push it, the more resistance you experience.

To help you get the most from your time on the AssaultBike, we’ve provided 5 hardcore workouts to get that metabolism revving and your heart and lungs pumping.

Workout 1: Assault Tabata

  • 20 seconds of all-out effort with 10 seconds of rest, performed 8 times.
  • Rest between each Tabata, repeat for a total of up to 5 rounds (if you dare!)

Workout 2: Add 1 calorie EMOM

  • Warm-up: 5 minutes @ 5/10 effort
  • Aim to burn an extra calorie at each subsequent minute interval, until you can no longer achieve your goal.
  • Cool-down: 5 minutes @ 5/10 effort

Warning: Start slow and gradually build to sustain a 20-30 workout.

The system works as the torque generated from the pedals and/or the arm levers is transferred to the fan at the front of the bike.

Workout 3: Pyramid intervals

  • Warm-up: 5 minutes @ 5/10 effort
  • Interval 1: 10 sec sprint, 50 sec rest
  • Interval 2: 20 sec sprint, 40 sec rest
  • Interval 3: 30 sec sprint, 30 sec rest
  • Interval 4: 40 sec sprint, 20 sec rest
  • Interval 5: 50 sec sprint, 10 sec rest
  • Interval 6: 40 sec sprint, 20 sec rest
  • Interval 7: 30 sec sprint, 30 sec rest
  • Interval 8: 20 sec sprint, 40 sec rest
  • Interval 9: 10 sec sprint, 50 sec rest
  • Cool-down: 5 minutes @ 5/10 effort

Author: Gareth

x

Check Also

Tabata your Way to Fit [VIDEO]

We love a workout that works your entire body. These kinds of workouts are especially useful on holiday or vacation, or on a busy day at home or on the ...

Africanx Training Runs Kick Off This Festive Season

  In preparation for the 10th anniversary of the AfricanX Trailrun presented by ASICS, event organisers have announced that six training runs will be hosted between December 2017 and April ...

Ultimate Endurance Race To Reach New Heights In Second Year

The Karkloof100 – a 100-mile endurance foot race through the heart of the KwaZulu-Natal Midlands – is set to reach new heights in its second year. Officially set to take ...