Assault Bike Run

Assault Bike Run

The Assault Bike Run is a dynamic and high-intensity exercise that combines the benefits of biking and running into one challenging workout. This exercise is performed using an assault bike, which is a stationary bike equipped with two handles that move back and forth as you pedal. It is an excellent choice for those looking to elevate their cardiovascular endurance, burn calories, and work multiple muscle groups simultaneously. The Assault Bike Run offers a total body workout like no other. As you pedal, not only are your cardiovascular system and leg muscles engaged, but your upper body is also activated as you push and pull the handles. This exercise targets the quadriceps, hamstrings, glutes, calves, and core muscles, while also engaging your back, chest, shoulders, and arms. The continuous motion of the Assault Bike Run helps improve coordination and stability, while also helping to build muscular endurance. In terms of calorie burn, the Assault Bike Run is highly effective. Its high-intensity nature leads to an increased heart rate, resulting in a significant caloric expenditure. This makes it a great choice for those looking to lose weight or improve their overall fitness levels. The dynamic movement of the exercise also stimulates the release of endorphins, promoting a sense of well-being and mental clarity. To spice up your workouts, you can incorporate variations of the Assault Bike Run into your training routine. For example, you can try interval training, alternating between periods of maximum effort and recovery. Another option is to incorporate upper body exercises like bicep curls or shoulder presses while pedaling to target your arms and shoulders even more. Remember, the Assault Bike Run is a demanding exercise, so it's crucial to listen to your body and start at a comfortable intensity level. As you build your endurance and strength, gradually increase the resistance or duration of your workouts. Stay consistent, stay dedicated, and you'll reap the rewards of this challenging but highly effective exercise.


  • Start by sitting on the assault bike with your feet on the pedals and your hands on the handles.
  • Adjust the seat height and handlebar position to ensure a comfortable and safe riding position.
  • Once you're ready, start pedaling and build up your speed gradually.
  • Maintain a steady pace and consistent effort throughout the exercise.
  • You can vary the resistance level on the assault bike to increase or decrease the intensity.
  • Continue pedaling for a desired duration or distance depending on your fitness goals.
  • After completing the desired duration or distance, gradually reduce your speed and come to a stop.
  • Take a moment to cool down and stretch your leg muscles after the exercise.

Tips & Tricks

  • Make sure to warm up properly before starting the Assault Bike Run to prevent injuries.
  • Focus on maintaining a steady pace throughout the workout to improve endurance and stamina.
  • Alternate between high intensity intervals and moderate recovery periods to challenge your cardiovascular system.
  • Engage your core muscles and maintain proper posture during the exercise to maximize efficiency and prevent strain on the back.
  • Pay attention to your breathing and try to maintain a consistent rhythm throughout the workout.
  • Gradually increase the duration and intensity of the Assault Bike Run over time to continuously challenge yourself and improve performance.
  • Stay hydrated before, during, and after the workout to avoid dehydration and fatigue.
  • Fuel your body with a balanced diet that includes carbohydrates for energy, protein for muscle recovery, and healthy fats for overall health.
  • Include strength and resistance training exercises in your workout routine to improve muscular strength and power, which can enhance your performance in the Assault Bike Run.
  • Listen to your body and take rest days when needed to allow for proper recovery and prevent overtraining.


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