6 Best Assault Bike Workouts To Build Endurance

The Assault Bike, also known as an air bike, is a powerful tool for building cardiovascular endurance, improving stamina, and burning fat. Its fan resistance system means the harder you pedal and push, the more resistance you face, creating an intense, full-body workout. The Assault Bike combines both upper and lower body movements, engaging your arms, core, legs, and lungs for a complete workout that boosts endurance like no other. To help you get started, I’ve curated five of the best Assault Bike workouts to build endurance.

One of the best aspects of Assault Bike workouts is their versatility. You can adjust the intensity and duration to meet your fitness goals, making them perfect for beginners and seasoned athletes alike. If your aim is to build endurance, steady-state and interval workouts on the Assault Bike will help you increase your stamina and cardiovascular health over time.

Below are six of the best Assault Bike workouts that focus on endurance. Each workout consists of a combination of intervals and steady-state riding to keep things challenging and varied. Let’s dive into how you can use this tool to maximize your endurance and overall fitness.

Workout #1: Steady-State Endurance Ride

What You Need: An Assault Bike and a timer. This steady-state workout helps you develop long-term cardiovascular endurance by keeping you at a moderate, consistent pace over a prolonged period. It’s ideal for those looking to build their stamina without the intensity of sprints. Riding steadily keeps your heart rate in the aerobic zone, which is key for endurance training. This type of workout helps improve your body’s ability to use oxygen efficiently, making you perform longer and stronger over time.

The Routine:

1. Warm-Up

1. Pedal at a light to moderate pace for 5 minutes to get your heart rate up and prepare your muscles for the workout.

2. Steady-State Ride

1. Set a moderate pace on the Assault Bike and pedal continuously for 20-30 minutes.
2. Aim to maintain a heart rate of around 60-70% of your maximum. This pace should feel challenging but sustainable.

3. Cool-Down

1. Reduce your pace and pedal slowly for 5 minutes to gradually bring your heart rate down.

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Workout #2: Assault Bike Endurance Intervals

What You Need: An Assault Bike and a timer. This workout combines periods of moderate work with short, higher-intensity bursts, designed to push your endurance levels and gradually improve your stamina over time. The alternating intervals allow you to challenge your aerobic system while giving your muscles brief recovery periods, helping build strength and endurance. The intensity variations will keep your heart rate elevated, promoting fat burn as well.

The Routine:

1. Warm-Up

1. Start with a 5-minute light ride to get your blood flowing.

2. Endurance Intervals

1. Ride at a moderate pace for 4 minutes.
2. Push hard for 1 minute, sprinting at full capacity.
3. Repeat this cycle 6 times for a total of 30 minutes.

3. Cool-Down

1. Finish with 5 minutes of light pedaling to recover and bring your heart rate down.

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Workout #3: Assault Bike Pyramid Intervals

What You Need: An Assault Bike and a timer. Pyramid intervals increase in length as you progress through the workout, pushing your body to build endurance gradually while keeping the workout varied and interesting. The pyramid structure builds both aerobic and anaerobic capacity. As the duration of work increases, so does your endurance. This workout will challenge both your legs and lungs, improving your stamina for longer sessions.

The Routine:

1. Warm-Up

1. Pedal for 5 minutes at a light pace to get warmed up.

2. Pyramid Intervals

1. Ride moderately for 30 seconds, then rest for 30 seconds.
2. Ride for 1 minute, rest for 1 minute.
3. Ride for 1.5 minutes, rest for 1.5 minutes.
4. Continue to build up, increasing the work and rest intervals by 30 seconds each round until you reach 3 minutes of work and 3 minutes of rest.
5. After the 3-minute round, reverse the pyramid by decreasing the intervals back down to 30 seconds of work and 30 seconds of rest.

3. Cool-Down

1. Pedal lightly for 5 minutes to bring your heart rate back to normal.

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Workout #4: Long-Distance Assault Bike Challenge

What You Need: An Assault Bike and a distance goal. This workout is focused on riding for distance rather than time, challenging your ability to maintain a steady pace over a longer ride. By focusing on distance, this workout mimics the demands of endurance sports like cycling or running. It forces you to maintain a consistent pace while challenging both your aerobic capacity and mental toughness.6254a4d1642c605c54bf1cab17d50f1e

The Routine:

1. Warm-Up

1. Pedal for 5 minutes at an easy pace to prepare for the long ride.

2. Distance Ride

1. Set a goal of riding 10 to 15 kilometers at a consistent, moderate pace.
2. Break the ride into manageable chunks if needed, but aim to keep pedaling with minimal rest.
3. Focus on maintaining steady breathing and keeping your heart rate elevated throughout the ride.

3. Cool-Down

1. Pedal at a slow pace for 5 minutes to cool down.

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Workout #5: Assault Bike Tabata for Endurance

What You Need: An Assault Bike and a timer. Tabata-style workouts involve short bursts of maximum effort followed by brief rest periods. This version is adapted for endurance by slightly extending the work and recovery periods. Tabata intervals help push your cardiovascular system to its limits, enhancing both endurance and mental toughness. The short bursts of intense effort elevate your heart rate quickly, followed by short recoveries that train your body to recover efficiently during endurance activities.

The Routine:

1. Warm-Up

1. Start with 5 minutes of light pedaling to get your heart rate up.

2. Tabata Intervals

1. Pedal as hard as possible for 30 seconds, followed by 15 seconds of slow pedaling.
2. Repeat for 8 rounds (a total of 6 minutes).
3. Rest for 1 minute.
4. Repeat the 8-round Tabata circuit 3 times for a total workout time of about 30 minutes.

3. Cool-Down

1. Finish with 5 minutes of light pedaling to bring your heart rate down.

Workout #6: Assault Bike Tempo Ride

What You Need: An Assault Bike and a timer. Tempo rides focus on maintaining a challenging pace for an extended period, helping to develop endurance and stamina without the extreme intensity of sprints. This workout strengthens your cardiovascular system and helps build muscular endurance. By maintaining a challenging pace, your body learns to sustain effort for longer, which is crucial for endurance athletes.

The Routine:

1. Warm-Up

1. Pedal for 5 minutes at a light pace to get warmed up.

2. Tempo Ride

1. Pedal at 70-75% of your maximum effort for 20-25 minutes, aiming to maintain a steady pace.
2. Your heart rate should be elevated, but you should still be able to converse.
3. Focus on deep, steady breathing and consistent form throughout.

3. Cool-Down

1. Pedal lightly for 5 minutes to recover.

Tyler Read, BSc, CPT