How to do a assault bike run
About assault bike run
TIER
5
DIFFICULTY
untrained
EQUIPMENT
assaultBike
TARGET MUSCLES
quads, hamstrings, glutes, calves, back, chest, frontShoulder, rearShoulder
Instructions for Proper Form
Setup:
- Seat Adjustment: Adjust the seat height so that when your foot is at the bottom of the pedal stroke, your leg has a slight bend.
- Position: Sit on the bike, place your feet on the pedals, and grasp the moving handles.
The Workout:
- Initiate: Begin pedaling with your legs and pushing/pulling with your arms simultaneously.
- Pacing: The resistance is created by the fan; the harder and faster you push, pull, and pedal, the greater the resistance will be.
- Technique: Drive with your legs while simultaneously pushing with one arm and pulling with the other. Find a smooth, powerful rhythm.
- Workout Style: The Assault Bike is ideal for high-intensity interval training (HIIT). For example, sprint for 30 seconds, then rest or pedal slowly for 60 seconds. Repeat for multiple rounds.
Tips:
- Keep your core engaged and your posture upright.
- Focus on using your entire body to generate power.
- Breathe deeply and consistently, especially during high-intensity intervals.