Which muscles does the air bike (assault bike) work?

The air bike (assault bike) mainly works your cardio and full body. It also involves your quadriceps and shoulders.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the air bike (assault bike) in SweatByte?

Add it to a routine or a workout. Log the distance and the time. SweatByte shows your last session's numbers on every set, so you know what to beat.

Air Bike (Assault Bike): how to do it and muscles worked

The air bike (assault bike) mainly works your cardio and full body, with help from your quadriceps and shoulders. You need an air bike.

Muscles worked

Main

Helping

How to do the air bike (assault bike)

1
Adjust the seat so your knees are slightly bent at the bottom of the stroke. Grip the moving handles, sit tall, and place your feet on the pedals.
2
Push and pull the handles while you pedal, driving with your arms and legs together. Start with a slow warm-up, then push harder for intervals, such as 20 to 30 seconds.
3
The harder you push, the harder it gets. Breathe deeply and recover with easy pedalling between efforts. Cool down for a few minutes at the end.

Form tip: Do not start all-out; build up your effort. Keep your core tight and ease off if you feel dizzy or nauseous.

Common questions

Which muscles does the air bike (assault bike) work?: The air bike (assault bike) mainly works your cardio and full body. It also involves your quadriceps and shoulders.
What equipment do I need for the air bike (assault bike)?: You need an air bike.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the air bike (assault bike) in SweatByte?: Add it to a routine or a workout. Log the distance and the time. SweatByte shows your last session's numbers on every set, so you know what to beat.

More cardio exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.