How to train with Assault Air Bike?

Do you like cardio or do you find it difficult to include it in your routine?

Cardio has the ability to be loved and hated in equal measure. If you are one of those who can't connect with this type of training, it may be that you haven't found your favorite way to do it.

Today we suggest you fall in love with cardio again with the Assault Air Bike through different workouts. Working out on a stationary bike helps you breathe more efficiently, while improving your aerobic capacity and recovery.

As its name suggests, the Assault Air Bike is an air resistance bike that combines rowing with the static and elliptical option. To progress your training with the air bike, we suggest a series of exercises:

Beginner level:

Beginner workouts are time-based intervals. This way, you can find out what paces you can maintain for the different times set. Over time, you'll be able to figure out how long it takes you to complete a prescribed workout and it will help you plan your workouts better.

1. Basic rhythm

This workout will teach you the different paces you are able to maintain based on your assigned RPE. Each interval lasts two and a half minutes, gradually increasing in intensity until the final fifteen seconds, where you will max out for a short burst before resting.

The last 15 seconds should be a short sprint to see how high you can push your RPMs.

4 Rounds:

1:30 Bike (3-4 RPE)

0:45 Bike (6-7 RPE)

0:15 Bike (8-9 RPE)

2:30 Break

2. Aerobic rhythm

After having previously practiced the basic tempo exercise, you will have a rough idea of ​​your RPE range of six to eight. This workout repeats 30 seconds of work, followed by 30 seconds of rest. With short intervals you will be able to maintain your pace without great muscle wear.

10 Rounds:

0:30 Bike (7-8 RPE)

0:30 Break

The first few rounds are the perfect opportunity to find out what a strong and sustainable pace is for you and in the later rounds try to keep things consistent by hitting the same number of calories in each interval. The number of calories recorded is used to determine your effort in this context.

Intermediate level

Intermediate workouts act as a bridge between the beginner and advanced categories. This is where you challenge yourself with longer intervals while maintaining similar paces to the previous workouts.

1. Aerobic rhythm:

We use the same aerobic intervals as in Aerobic 1 and increase the resistance requirement. The duration of each effort is doubled in each interval.

10 Rounds:

1:00 Bike (7-8 RPE)

1:00 Break

The goal would be to try to maintain the same pace as in Aerobic 1, trying to reach approximately the same number of calories or meters in each interval.

2. Power rhythm:

We increase the intensity a bit with this workout. We double the duration of work in each interval and reduce rest to a ratio of one to two between work and rest.

10 Rounds:

0:30 Bike (9-10 RPE)

1:00 Break