Assault Bike | Gymacetamol

Muscles Worked

Primary

Quadriceps

Secondary

Glutes

Quick Cues

1

All-out effort intervals

2

Use arms and legs

3

Keep core tight

4

Breathe through the burn

Equipment Needed

Assault Bike

Adjust the seat height so your leg has a slight bend at the bottom of the pedal stroke.
Sit on the bike and grip the handles.
Push and pull the handles while pedaling with your legs.
Drive with both your arms and legs for a full-body effort.
Keep your core engaged and back straight.
Adjust your pace based on your target intensity or interval.
Continue for the desired duration or distance.

Common Mistakes

Not using the arms and legs together

Setting the damper too high

Not maintaining a consistent pace

Pro Tips

Alternate between high-intensity sprints and recovery periods

Keep your cadence above 80 RPM for efficient pedaling

Adjust resistance rather than just speed for better training effect

Your Progress

Variations

Stationary Bike

Recumbent Bike

Cycling (Outdoor)