compound · Cardio
Assault Bike Intervals
Assault Bike Intervals is a compound cardio movement for full body, using Air Bike. It also works quads, shoulders and back. 8 sets of 20s on / 40s off, 1 min rest.
- Primary muscle
- Full Body
- Equipment
- Air Bike
- Difficulty
- Advanced
- Sets and reps
- 8 × 20s on / 40s off
- Rest
- 60s
- Force
- push
How to do it
- 1Set up
Seat height so the knee stays slightly bent at the bottom of the stroke.
- 2The cue that matters
Arms and legs together, all out - the fan punishes you for pacing badly.
- 3Work it
8 sets of 20s on / 40s off, resting about 1 minute between them.
Muscles worked
Full Body does most of the work. Quads, shoulders and back take the rest.