28 Awesome Assault Bike Workouts

An air bike (also called an assault bike) workout in a CrossFit box.

The assault bike (also commonly called an air bike, or fan bike) is an awesome, calorie-burning workout.

Why? Because it’s a total body effort – you push, pull, and pedal against resistance that gets more intense the more you go. The faster and harder you go, the more resistance there is.

The assault bike has earned it’s nickname: Satan’s Tricycle

The assault bike can be used for steady state cardio or super-efficient interval style workouts.

In this article, we’ll bring you a round up of 28 of the greatest air bike workout ideas.

These all work great with the Assault Fitness AirBike, AirBike Elite, Rogue Echo Bike, Schwinn AirDyne Pro, and more.

Assault Bike Workouts

Assault bike workouts the easy way - pick a workout, put your phone in the phone holder on the air bike, and click start!

We’re going to describe some great air bike workouts.

But, what’s even better, we’re going to make it easier than ever to give each a try.

For each workout, we’ll link to our Air Bike Workouts app for each workout.

What’s that? It’s an easy to use, complete workout timer that works on any phone, tablet, or computer.

You’ll be one click away from a intense workout.

Find a workout you like, pop your phone in the phone holder on the air bike, and get to work!

Assault Bike Workouts

Air Bike exercise is hard, but effective. All out sprints and intervals are all just part of this fun calorie burning workout.

#1 Mark’s Gym – 450 Calories

Our first workout comes courtesy of Mark’s Gym. It’s a great challenge workout that you can use to benchmark your performance and measure progress over time. But it’s not easy. The goal is to burn 450 calories in 1 minute on / 1 minute off intervals, as fast as you can.

#1 Mark’s Gym – 450 Calories

1 minute on / 1 minute off, until you hit 450 calories.

Complete this in as few work/rest cycles as possible.

#2 Heather’s Gym Airdyne Test

Got 30 minutes to burn? Try Heather’s gym Airdyne Test. 15 rounds on the bike – 1 minute on for calories , 1 minute off. How many calories can you burn?

#2 Heather’s Gym Airdyne Test

15 rounds of: 1 minute bike for calories 1 minute of rest

15 rounds, total time of 30 minutes. Goal is to burn as many calories as possible.

#3 15 Calorie Sprint

One of the great things about an air bike – you know precisely how many calories you are burning for your effort.

How fast can you burn 15 calories? That’s the goal of this workout.

#3 15 Calorie Sprint

Bike for 15 calories, as fast as you can. It’s that simple.

#4 Go Primal Workout #2

From Go Primal Fitness we have : #4 Go Primal Workout #2. This one is a bit different than the rest in that you alternate using arms and legs, just arms, just legs, etc.

200 Calories for time:
50 Calories Arms and Legs
50 Calories Arms-only
50 Calories Legs-Only
50 Calories Arms and Legs

You will need a bike with a foot rest pegs such as the AirBike or Schwinn Airdyne to allow for arms only use. The Assault Fitness AirBike Elite also have these.

Here’s another one from Go Primal. This one uses a descending then ascending calorie goal. Killer at the beginning and killer at the end.

FitAtMidlife presents 28 awesome assault bike workouts - use it now on your iPhone, Android, or tablet - Free! #5 Go Primal Workout #5

50-40-30-20-10-20-30-40-50 Calories
1:1 rest

Bike for the amount of calories specified, then rest as long as it took to bike the calories (1:1 rest).

#6 Go Primal Workout #8

Here’s one that combines air bike and a 400m sprint, also from Go Primal.

#6 Go Primal Workout #8

20 Calories on Airdyne + 400m Sprint 5 rounds for time

Bike for the amount of calories specified, then sprint for distance – repeat 5 times, as quickly as you can.

The assault bike (or air bike or fan bike) is a calorie-crushing, work capacity building machine.  It works great with interval style workouts.  Check out some of our workout ideas for the air bike here.

#7 Go Primal Workout #9

This one is similar to Tabata – 20 seconds hard, and 10 seconds easy (as opposed to total rest. Air bikes are perfect for interval training – because you can ramp up and down the intensity so quickly.

#7 Go Primal Workout #9

20s Hard + 10s Easy (instead of Rest) Airdyne until you reach 200 Calories

Use Tabata style intervals, but pedal easy instead of resting, until you reach 200 calories.

#8 1 Minute for Calories

This is a simple one. How many calories can you burn in one minute? Some people can hit 90. Can you?

#8 1 Minute for Calories

1 minute for calories

As many calories as possible in one minute

#9 Mark’s Gym – Reverse Tabata

Tabata is 20 seconds on, 10 seconds rest – so a Reverse Tabata is 10 seconds of work, with 20 seconds of rest.

#9 Mark’s Gym – Reverse Tabata

Pedal hard for 10 seconds, rest or pedal easy for 20 seconds. For 8 rounds

Repeat for 8 rounds. Just think, it will all be over in 4 minutes.

#10 Tabata

Classic tabata is 20 seconds on / 10 seconds off for 8 rounds.

#10 Tabata

Classic Tabata – Work as hard as possible for 20 seconds, rest for 10 – repeat 8 times

#11 Mark’s Gym – Morning Wake Up

Another workout from Mark’s Gym that proves the assault bike isn’t always just about intensity. This one is a nice warmup exercise.

#11 Mark’s Gym – Morning Wake Up

Bike for 20 minutes increasing calories every minute for 20 minutes total.

#12 Glycolitic.com: 5 Minute Time Trial

If 1 minute for max calories is good, is 5 minutes better? The folks at Glycolitic.com seem to think so.

#12 5 Minutes for max calories

#13 Mark’s Gym: 2 mi in 5 mins

#13 Mark’s Gym: 2 mi in 5 mins

2 miles in less than 5 minutes.

It’s all in the name. Bike 2 miles in 5 minutes or less.

Cardio and work capacity - assault bike in the gym

#14 Mark’s Gym: 20 cal sprint x10

The people at Mark’s Gym sure do love the air bike …

#14 Mark’s Gym: 20 cal sprint x10

Sprint for 20 calories, rest two minutes, repeat 10 times.

Fast sprint pace for 20 calories, then rest 2 minutes

#15 Mark’s Gym: 10 Minute Time Trial

This is a great bench mark workout – how many calories can you burn in 10 minutes? Long enough to test your mental toughness as well as your work capacity.

#15 Mark’s Gym: 10 minute time trial for calories

As many calories as possible in 10 minutes

#16 BoxRox: Death by 2 Calories

BoxRox brings a classic to the table:

#16 BoxRox: Death by 2 Calories

Death by 2 Calories:
2 calories the 1st minute.
4 calories the 2nd minute.
6 calories the 3rd minute, until you fail to make the required calories.

Carry on until you fail to achieve the required calories in the prescribed minute. Not until you literally die, please.

#17 Glycolitic.com: Recovery 45

After that workout, how about just an easy recovery? Just bike at any pace for 45 minutes.

#17 Glycolitic.com: Recovery 45

Ride for 45 minutes at a recovery pace.

#18 Glycolitic.com: 100 calories for time

This one is only 100 calories. But, it’s “as fast as possible” – so when you do it right, it’s gonna be tough.

#18 Glycolitic.com: 100 calories for time

Ride until you hit 100 calories, as fast as possible.

What are some great workout ideas for the assault bike?  We have them here.

#19 John Carroll: Three Miles for Time

Coach John Carroll likes the 3 miles for time benchmark.

#19 John Carroll: Three Miles for Time

Ride 3 miles, as fast as possible.

#20 30 On / 30 Off

A simple interval workout – just alternate between 30 seconds on and 30 seconds off. You can rest or pedal easy for the “off”.

#20 30 On / 30 Off

Pedal hard for 30 seconds, then easy for 30 seconds, repeat 10 times.

#21 15 On / 15 Off

15 second intervals also work great as an interval.

#21 15 On / 15 Off

Pedal hard for 15 seconds, then easy for 15 seconds, repeat 10 times.

#22 John Carroll: 8/15 Method

Another one from Coach John Carroll, this one has short work intervals. So, that means you gotta go hard. Sprint means sprint – as fast as possible.

#22 John Carroll: 8/15 Method

Sprint 8 seconds max effort/ Rest for 15 seconds. Repeat 6 times

#23 Ross Training: Boxing Rounds – 3 mins

Ross Enamait is an accomplished boxing trainer and all around physical fitness guru. He recommends using the air bike in a boxing cadence for great carryover to fight sports.

#23 Ross Training: Boxing Rounds – 3 mins

Pedal hard at a boxer’s fight cadence: 3 minutes on, 60 seconds rest

Bonus points if you can go 12 rounds.

#24 Ross Training: Boxing Timed Rounds – 2 mins

Boxing cadence works great for 2 minute rounds also.

#24 Ross Training: Boxing Timed Rounds – 2 mins

Pedal hard at a boxer’s fight cadence: 2 minutes on, 60 seconds rest

#25 15 Hard / 45 Easy

#25 15 Hard / 45 Easy

Pedal hard for 15 seconds, then easy for 45 seconds, repeat 10 times.

#26 Cincinatti Fitness: 5 Miles in 13 Minutes

From Cincinnati Fitness Trainer we have a simple workout.

#26 Cincinnati Fitness: 5 Miles in 13 Minutes

Go 5 miles in 13 minutes, or less. Sub 10 minutes is downright amazing…

#27 MMA Fight Cadence – 5 Minutes

MMA uses 5 minute rounds. Try it on the bike. It’s better than getting kicked in the leg repeatedly. Or is it?

#27 MMA Fight Cadence – 5 Minutes

Pedal hard at a MMA fighter’s cadence: 5 minutes on, 60 seconds rest

#28 MMA Championship Fight

MMA uses 5 minute rounds. A championship fight can go 5 rounds. Now just do it on the bike.

#28 MMA Championship Fight

Pedal hard at a MMA fighter’s cadence: 5 minutes on, 60 seconds rest, for 5 rounds total.

In Summary

So, there you go – 28 awesome assault bike workouts.

Which one is your favorite?

Have one to include? Let us know in the comments, and we’ll add it.

An air bike (also called an assault bike) workout in a CrossFit box. 28 awesome assault bike workouts on your phone - check out our free workout app - it works on iPhone, Android, Tablet, or PC.  28 awesome air bike workouts hand picked from the experts.  And this app even has a built in timer so you can perform wicked HIIT intervals and for time workouts.

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