Assault Bike Run

How to do it

Sit on the assault bike, grip the moving handles, and push and pull with your arms while driving hard with your legs. Run the effort at a high, steady output for the prescribed time, keeping arms and legs working together for maximum power.

1. 1Feel your legs and arms working together to drive the fan
2. 2Feel your core and back staying braced to keep you balanced as you push and pull
3. 3Settle into a strong, repeatable rhythm you can hold for the interval

Common mistakes

• ×Don't slouch or hunch over the handles; keep your torso tall
• ×Avoid going all-out instantly and stalling; pace the effort
• ×Don't rely on your legs alone; drive the handles too

Muscles worked

The assault bike run mainly works the quads, with the biceps, triceps, lats, lower back, upper abs, lower abs, glutes, hamstrings, calves, forearms, mid chest, upper traps, obliques, front delts, rear delts, and hip flexors assisting.

• QuadsPrimary
• BicepsSupport
• TricepsSupport
• LatsSupport
• Lower BackSupport
• Upper AbsSupport
• Lower AbsSupport
• GlutesSupport
• HamstringsSupport
• CalvesSupport
• ForearmsSupport
• Mid ChestSupport
• Upper TrapsSupport
• ObliquesSupport
• Front DeltsSupport
• Rear DeltsSupport
• Hip FlexorsSupport
• Mid TrapsMinor