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.

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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!)

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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

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  • 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

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  • 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

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Author: Tanja Schmitz

Co-Publisher at Maverick Media and until recently, Fitness Magazine editor. Tanja now manages multiple digital platforms, consults and create exciting campaigns and opportunities in the fitness industry. You’ll find her behind her computer or on her bike, dreaming up new ways to improve or create content for you.