If you want to get a serious workout in, then you’ll want to consider an Assault Bike. They use air resistance and are designed to offer a total body workout, including the upper and lower body.
Among the choices on the market today, one of our favourites is the Assault AirBike. This is the bike that you can find at the CrossFit Games, and also in just about every single box around the world. Is it really that good? Read our buying guide packed with information to learn more about it.
- Twenty Sealed Ball Bearings throughout the frame and pivot points to provide a smooth and durable...
- Unlimited Resistance for upper and lower body extremities based on Air Resistance; Get a complete...
- Computer features motivational programs providing many programs (Tabata, Intervals, Watts, Heart...
- Maximum user weight: 350 pounds . Twenty Five inch diameter steel fan delivers maximum resistance,...
- Set a calorie, distance, or time target goal with the advanced computer display ; Integrated...
Why Consider an Assault Bike in a CrossFit Workout?
There are a number of reasons why you might consider using an Assault bike over other cardio options like rowing, swimming, or running. Here are just a few of them:
- It’s low impact and easy on the knees and other joints.
- Offer an upper/lower body cardio workout
- Can easily be done at home
- Can help increase strength as well as burn a ton of calories (ideal for weight loss) in a relatively short amount of time
- No “coasting” like with a regular stationary bike. The harder you pedal, the harder the workout becomes.
- It’s a popular exercise in CrossFit competitions.
What is an Assault Bike?
Okay, before we get too far into this, let’s talk about what an assault bike is. In some ways, it’s similar to a regular stationary bike, but it does have a few key differences.
The first one is that is uses air for resistance. This means that it gets more difficult the harder that you pedal. You’ll get a serious workout, from the first pedal loop to the last. Why is an assault bike so hard? It’s for this simple reason!
The second one is that you’ll get a great total body workout with as assault bike because it not only has foot pedals, but arm push/pull handles as well.
Which Assault Bike should I Consider?
This Air Assault Bike was basically the first one designed for commercial use. It took their competitor’s months to come out with something equally sturdy and well-built. By the time they did, this bike was in basically every CrossFit affiliate box and gym around the world! This is the reason why it’s so popular.
Besides that, it’s a very solid air assault bike that has a lot of things going for it. Besides the durable construction, reasonable price and enough console options, it comes in a small package and is quite stable.
Keep on reading to find out more about it here, along with the reasons why you might consider it.
- Smooth ride due to 20 ball bearings throughout the unit
- Runs on air resistance (unlimited resistance for both the upper and lower body)
- Motivational programs and workouts to follow
- Maximum user weight of 350 pounds
- 25 inch diameter steel fan
- 6-way adjustable seat
- Option to put feet on pegs and only use arms
- Standard bike pedals (can put on own bike shoe clips)
- Rubber grip that works well with chalk during a CrossFit WOD
You can easily find this top-quality assault air bike on Amazon. Check now for the best prices and also to see if this product is eligible for free shipping with a Prime membership:
Pros of the Assault AirBike:
- Reasonably priced
- Commercial quality
- Very popular among CrossFitters
- Simple display that provides a wealth of information
- Currently the assault bike of the CrossFit Games
Cons of the Assault AirBike:
- Some people wished that the seat were more adjustable
- No place for a water bottle attachment for longer workouts
- Air blows back in your face (an advantage for some!)
- Quite loud
- Chain drive which can require some maintenance
Air Bike 101
Learn more about how to set up your assault bike, along with how to improve your performance and what NOT to do.
What do People Think about this Assault Bike?
“This air bike has quickly become a normal part of my workout routine. I use it for all kinds of home CrossFit workouts and prefer it to just about any other kind of cardio. As far as this specific machine goes, it’s reasonably easy to assemble, has a smooth ride and is one of the more reasonably priced options. A serious win in my books.”
“A workout from the first pedal to the last, unlike normal stationary bikes. I used one at my CrossFit box for two years and liked it so much that I ended up buying one that I could at home any time I wanted to.”
“No fancy colors or online coaching programs, etc. However, if you want an air bike that’ll give you a great workout at home, this is probably the best one on the market today.”
The Takeaway on the this Top Assault Air Bike
If you’re looking for an air assault bike, then you’d certainly do well to consider this one, the most popular in the world and the one you can see at the CrossFit Games and also in boxes around the world. It’s a beast of a machine with super-durable construction and it certainly gets the job done.
Factor in the quite reasonable price, ton of options for different kinds of workouts and you certainly have a winner. It’s popular for good reason—mainly because it’s built to last. For home use? It should last you a lifetime.
Where Can I Get It?
Does it sound like the right piece of CrossFit equipment for your next workout? You can easily find it on Amazon, so click the button below to learn more about it:
Assault AirBike vs Rogue Echo Bike
Factors to Consider When Buying an Air Bike
There are a number of things factors that you should think about when buying your assault bike. Here are just a few of the most important ones.
Overall Build and Quality for CrossFit Fan Bikes
You’ll want to find an air bike that has a nice balance between quality and price. Basically, the middle ground sweet spot between not spending more money than you have to, but getting something that works well and is durable.
Some of the assault bikes you may consider have chain drives which like regular bikes, require regular maintenance. You’ll have to oil the chain as well as periodically adjust it.
However, there are other bikes with drive systems that don’t require this. Which one is best? Both systems have their own advantages and disadvantages so in reality, the choice is yours!
Price of CrossFit Bikes
You can generally find that the best best assault air bikes cost a bit more than $1000. However, you can get some very decent ones for home use around the $500 price point.
Although there are some for less than this, they are often not that durable and you won’t get a very nice ride with them. They’re just not that smooth, and they also lack many of the features and adjustments that you’ll want to have.
If you’re going to be spending around $1000 for a piece of fitness equipment, then you’ll want to make sure you’re getting a product that the company who makes it stands behind. We generally look for 2+ years for the upper-end models, and at least 1 year with the cheaper ones.
You’ll want to find a product that will last you for years. For a piece of home fitness equipment that may get used for only a few hours a week, there’s really no excuse for it not to!
Reviews and Recommendations
Check in with your trainer, or try out out some assault bikes at your CrossFit box before buying one yourself. Or, ask some experienced CrossFitters that you know for their advice.
Failing that, check reviews on Amazon very carefully, paying close attention to the 3-4 star reviews. They’ll often give you the most accurate picture of a product’s pros and cons.
If you are particularly short or tall, then you’ll want to make sure you’re getting the right assault bike for your needs. If at all possible, try out the one you’re considering before purchasing it.
However, if you are of an average height, most of the options will work well for your needs.
The quality and features of the monitoring system varies widely. Some offer heart rate, along with the standard watts, distance, time, calories, etc. Others are even simpler than that, while some offer downloadable workouts via USB and online connectivity.
What you need really depends on you! Some just need a simple machine for a workout, while others want more stats for serious training.
If you’re planning on using your air assault bike in an apartment for example, you’ll want to make sure that you get a quiet one. Or, if you plan on watching TV while using it.
However, if you’re just going hard and using it during a CrossFit WOD in your garage, then this won’t be a consideration.
An assault air bike is often quite big. If you buy it online, be sure to check how much shipping will cost you—it may be more expensive than you might think.
And, if you get your bike from a store, enquire about delivery options if you don’t have a truck or van to get it home.
Assault Bike WODs
There are a number of challenging workouts that you might want to try out with your new air bike. Here are some of our favourites.
Assault Bike WOD #1
5 rounds for time:
- 15/10 calorie assault bike
- 10 burpees
Assault Bike WOD #2
10 rounds for time:
- 10 thrusters (95/65 pounds)
- 15 bar over burpees
- 10 calorie assault air bike
Assault Bike WOD #3
5 rounds for time:
- 10 push presses (95/65 pounds)
- 15 calorie assault air bike
- 10 sumo deadlift high pull-ups
- 15 sit-ups
- 10 front squats (95/65 pounds)
Assault Bike WOD #4
AMRAP in 20 minutes:
- 3 overhead squats (95/65 pounds)
- 6 overhead lunges (95/65 pounds)
- 9 power snatches (95/65 pounds)
- 12 push-ups
- 15 calorie assault air bike
Assault Bike WOD #5
5 rounds for time:
- 20 calorie air assault bike
- 15 sumo deadlift high-pulls (95/65 pounds)
- 10 push presses (95/65 pounds)
7 Insane Assault Bike Workouts
How to Get Better on the Assault Bike
If you’re looking to improve your performance on the assault airbike, then you’ll want to check out these tips from the pros.
#1: Legs vs Arms
Remember that your legs have far larger muscles than your arms do; your arms get fatigued far faster than the legs do. It’s for this reason that your focus should be on driving the the bike with your legs and just using your arms to control all that power.
When you do use your arms, remember to push only and not pull. The bars come back easily by themselves. Instead, think of it as kind of like a bench press, where you’d really only be pushing in one direction.
#2: Avoid Flaring the Knees Out
At the top of the revolution, many people flare their knees out. Instead, focus on keeping the knees aligned with the toes so that you drive them straight down for the maximum possible amount of power. Flaring the knees out is also a sign that you’re using your arms too much.
#3: Seat Placement
Many people put their entire foot on the pedal, but any cyclist will tell you that you have only the balls of your feet there. Then, with the ball of the foot on the pedal, adjust the seat based on not locking your knees at the bottom of the revolution.
As far as whether you put the seat closer, or further apart, try out a few different positions and see what works best for you. There is no one single right place that works for everyone.
#4: Think about Head Position
Many people look down at the monitor with their entire heads. Not only does this give you a neck cramp, but it also restricts your breathing a little bit. Try to have a neutral head position, and just look down at the monitor with your eyes. This will allow for maximum oxygen intake, which trust us, you’re going to want to take advantage of during this gruelling workout.
#5: Go HARD When Going for Calorie Burn
If you’re doing something like a 20 calorie buy-in before starting the rest of your workout, then you may think that doing a few minutes at a relaxed pace will work well. It’s usually not the best option.
Instead, go HARD for say 30 seconds to a minute and you will burn a very large number of calories in a relatively short amount of time. To condition your body for this kind of thing, do some interval training with it. Something like 30 seconds on, 30 seconds off and repeat 10x. You can gradually increase your work time and decrease your rest time as you become more fit.
#6: Focus on Form
The last assault bike tip is related to form. Like any other time you’re cycling, don’t waste a ton of energy swaying from side to side. Your body should actually be relatively still, except for your legs and arms. When you move from side to side, that’s a ton of power not going directly into moving the air through that bike! Ask your CrossFit Trainer for more tips related to this.
CrossFit Bike FAQs
There are a number of common questions that people have about using a CrossFit assault bike. Here are the answers to some of the most popular ones.
What is the Assault Bike Good For?
The assault bike or air bike is a popular machine that’s featured in the CrossFit Games. It’s good for improving cardiovascular fitness and burning calories because it uses both the arms and legs at the same time.
How Many Calories do you Burn on the Assault Bike?
As with any cardio activity, how many calories you burn depends on how fast and hard you go. However, at maximum effort, the assault bike can burn upwards of 80 calories per minute.
Is the Echo Bike Harder than the Assault Bike?
The Rogue Echo air bike is harder when you’re getting started and also more difficult to keep going than an assault bike. If you’re looking for a lower-intensity workout, the Assault bike would make a better choice.
Why are Assault Bikes so Hard?
Assault bikes are so hard because they are air bikes that use a fan to generate wind resistance. This means that the harder you pedal, the more difficult it gets. This means that there’s no maximum effort level you can reach and the calorie burn per minute is almost unlimited.
Is the Assault Bike Good for Weight Loss?
Assault bikes burn more calories per minute than just about any other cardio machine so they can be good tools for weight loss. This is mainly because they work both the arms and the legs at the same time. The harder you pedal, the more calories burnt.
Does the Assault Bike Build Muscle?
The assault bike is a cardio machine that can burn some serious calories. If used regularly, it can also cause strength gains in both the legs and the arms, but won’t build muscle like weightlifting would. It’ll mostly help you get leaner and stronger.
Are Air Bikes Worth It?
Air bikes are certainly worth buying for your home or garage gym if you plan to use it regularly. It’s a great cardio workout, burns a ton of calories and is also perfect for HIIT kinds of workouts.
Are Assault Bikes Loud?
Assault bikes can get loud if you’re pedalling hard on them. They get noisier the faster you pedal. However, the noise is similar to that of an electric fan. The interesting thing is that the more expensive CrossFit bikes are louder than the cheaper ones in general.
What Muscles do Air Bikes Work?
Air bikes offer an almost total body workout along with a serious calorie burn. However, they mainly target the chest and quadriceps.
Is the Air Bike Good Cardio?
An air bike is an excellent choice if you want to improve your cardiovascular fitness level. Compared to other cardio machines, it offers one of the highest calorie burns per minute if you pedal hard on it.
Have your Say about the Best Air Assault Bike
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Last update on 2021-01-26 / Affiliate links / Images from Amazon Product Advertising API