6 Best Assault Bike Workouts to Build Endurance

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

One of the best aspects of Assault Bike training is its versatility. You can adjust the intensity and duration to suit your fitness goals, making them ideal for both beginners and experienced athletes. If your goal is to build endurance, then regular and interval training on an assault bike will help you improve your endurance and cardiovascular health over time.

Below are six of the best endurance-focused assault bike workouts. Each workout consists of a combination of interval and steady-state training, making the workouts challenging and varied. Let’s dive into how you can use this tool to maximize your endurance and overall fitness.

Workout #1: Steady Endurance Riding

What you need: Assault motorcycle and timer. This steady state workout will help you develop long-term cardiovascular endurance by maintaining a moderate and steady pace for an extended period. It is ideal for those who want to increase their endurance without intense sprints. Riding keeps your heart rate consistently in the aerobic zone, which is key to endurance training. This type of training helps improve your body’s ability to use oxygen efficiently, allowing you to perform longer and stronger over time.

Routine:

1. Warm up

1. Pedal at an easy to moderate pace for 5 minutes to increase your heart rate and prepare your muscles for the workout.

2. Steady ride

1. Set a moderate pace on your assault bike and pedal continuously for 20 to 30 minutes.
2. Try to keep your heart rate between 60-70% of your maximum. This pace should be difficult but steady.

3. Cool down

1. Slow down and pedal slowly for 5 minutes to gradually lower your heart rate.

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Workout #2: Endurance Intervals on an Assault Bike

What you need: Assault motorcycle and timer. This workout combines periods of moderate work with short, more intense bursts designed to build endurance levels and gradually improve your endurance over time. Variable intervals allow you to challenge your aerobic system while giving your muscles short recovery periods, helping to build strength and endurance. The intensity variations will keep your heart rate elevated, which will also promote fat burning.

Routine:

1. Warm up

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

2. Endurance intervals

1. Ride at a moderate pace for 4 minutes.
2. Press hard for 1 minute, running at full speed.
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 lower your heart rate.

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Workout #3: Pyramid Intervals on an Assault Bike

What you need: Assault motorcycle and timer. As your workout progresses, the length of the pyramid intervals increases, forcing your body to gradually build endurance while keeping your workout varied and interesting. The pyramidal structure develops both aerobic and anaerobic abilities. As you work longer, your stamina also increases. This workout will challenge your legs and lungs, increasing your endurance for longer workouts.

Routine:

1. Warm up

1. Pedal for 5 minutes at an easy pace to warm 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. Roll for 1.5 minutes, rest for 1.5 minutes.
4. Continue to increase the load by increasing the work-rest intervals by 30 seconds each round until you reach 3 minutes of work and 3 minutes of rest.
5. After a 3-minute round, reverse the pyramid, reducing the intervals back 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: Assault motorcycle and target in the distance. This workout focuses on riding distance rather than time, testing your ability to maintain a consistent pace over a longer ride. By focusing on distance, this workout mimics the demands of endurance sports such as cycling or running. It forces you to maintain a consistent pace while challenging your aerobic capacity and mental endurance.6254a4d1642c605c54bf1cab17d50f1e

Routine:

1. Warm up

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

2. Long Distance Travel

1. Set a goal to ride 10–15 kilometers at a steady, moderate pace.
2. If necessary, break your ride into manageable chunks, but try to keep pedaling with minimal rest.
3. Focus on maintaining steady breathing and an elevated heart rate throughout the ride.

3. Cool down

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

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Workout #5: Tabata on an Assault Bike for Endurance

What you need: Assault motorcycle and timer. Tabata-style training involves short periods of maximum effort followed by short periods of rest. This version is tailored for endurance by slightly increasing work and recovery periods. Tabata intervals help push your cardiovascular system to its limits, increasing endurance and mental toughness. Short bursts of intense effort quickly raise your heart rate, followed by short recovery periods that train your body to recover effectively during endurance training.

Routine:

1. Warm up

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

2. Tabata Intervals

1. Pedal as hard as you can for 30 seconds, then pedal slowly for 15 seconds.
2. Repeat 8 rounds (6 minutes total).
3. Rest 1 minute.
4. Repeat the 8-round Tabata circuit 3 times for a total workout duration of about 30 minutes.

3. Cool down

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

Workout #6: Tempo Assault Bike Riding

What you need: Assault motorcycle and timer. Tempo rides focus on maintaining a challenging pace for an extended period of time, helping to build endurance and endurance without the extreme intensity of sprints. This workout strengthens the cardiovascular system and helps improve muscle endurance. By maintaining a high pace, your body learns to sustain the effort longer, which is critical for endurance athletes.

Routine:

1. Warm up

1. Pedal for 5 minutes at an easy pace to warm up.

2. Tempo ride

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

3. Cool down

1. Pedal lightly for 5 minutes to recover.

Tyler Reed, BS, CPT