Assault bike workouts you need to try 👊🏼

Steal these 👊🏼

Honestly, getting in on some of these with your conditioning is an absolute level up.

Originally developed for use in CrossFit training, assault bikes have since gained high popularity in various fitness circles including fighters strength & conditioning, due to its effectiveness in delivering intense, low-impact full body cardiovascular workouts, especially in a short amounts of time.

Here are some of my best sessions for you to use:

20/10 x 8
20 seconds slow (around 40-50rpm) 10 seconds all out (max rpm) for 8 rounds

30/30 x 4-6 rounds
30 seconds slow (around 40-50rpm) 30 seconds 80-90% (around 70-85rpm)

40/20 x 4-6 rounds
40 seconds slow (around 50-60rpm) 20s 80-90% (around 70-90rpm)

All can be used in the beginning of your session as a pre fatigue, during or post workout as a finisher.

If you want something a little bit longer try this…

20-30min running clock
Intensive 30 seconds all out (max sustainable rpm) followed by 90 seconds slow (around 30-40rpm)

This simulates fight conditions pretty well – high bursts with longer strategic pacing 👊🏼

Drop a comment if you already use this in your workouts, would love to hear how you incorporate it👇🏼

#assaultbike #crossfit #fighter #strengthandconditioning #cardioworkout #vo2max #champion #muaythai #ontrack