Assault Bike Intervals
Cardio
Machine
Intermediate
THE CUE
Push and pull the handles while pedaling for full-body cardio. The harder you work, the harder the air resistance pushes back.
MUSCLES WORKED
Cardiovascular System, Quadriceps
Also: Hamstrings, Shoulders, Arms, Core
COACH'S NOTE
All-out effort, push and pull arms
How to do it
01
Adjust the seat height so your leg has a slight bend at the bottom of the pedal stroke. Grip the handles.
The full assault bike intervals guide is in the app.
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3 more steps
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2 common mistakes and how to fix them
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Animated demo and a rest timer, set by set
Open it in Fittrexx — free
How Fittrexx programs it
cardio · hiit
STYLE
Full gym
WHERE
🔒 In the app
SETS × REPS
🔒 In the app
REST
Fittrexx writes the sets, reps, rest and starting weight for assault bike intervals from your goal, experience and gear, then adjusts them as it learns how you recover.
More for cardio
IN THE APP
Log assault bike intervals in seconds.
Weight × reps per set, your previous set shown beside it, and a live bar that tells you whether this session beats last time.
Download free on iPhone