What muscles does the Assault Bike work?

Mainly the quads. It also works the abs, calves, front delts and glutes.

What equipment do you need for the Assault Bike?

It uses a machine. Without it, the Cycling Intervals and the Cycling Sprint train the same muscles the same way.

GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Arc Trainer.

Scan to open on your phonegymvim.app/exercises/assault-bike

6s · no sound

Seated fan-bike conditioning where pedals and moving arm bars work together and the fan answers every watt you add.

Set the saddle so your knee stays slightly bent at the bottom of the pedal stroke.
Sit tall, take the arm bars at chest height and brace your trunk.
Start pedaling smoothly and let the fan build resistance before you add effort.
Push one arm bar away as you pull the other back, matched to the pedal rhythm.
Hold your target output rather than a fixed resistance, since the fan answers your pace.
Spin down against light effort for a minute, then release the bars and step off.

Dropping the arm bars and pedaling only, which halves the muscle involvement.
Rounding the back and hauling on the bars, moving load off the legs and into the spine.
Opening at full effort, so output collapses within seconds of the interval starting.
Sitting too low, which crowds the knee and shortens the drive through the pedals.

What muscles does the Assault Bike work?: Mainly the quads. It also works the abs, calves, front delts and glutes.
What equipment do you need for the Assault Bike?: It uses a machine. Without it, the Cycling Intervals and the Cycling Sprint train the same muscles the same way.
Is the Assault Bike good for beginners?: GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Arc Trainer.