Air bike
A fan bike where arms and legs together drive hard, easily scaled conditioning.
- Muscle group: Cardio
- Equipment: Cardio machine
- Difficulty: Intermediate
Also known as: Assault bike, Fan bike, Echo bike, Air-cykel, Assaultcykel
How to do it
- Set the seat so your knee is slightly bent at the bottom, and hold the handles with a relaxed grip.
- Push and pull the handles while pedalling, keeping your chest tall and your shoulders relaxed.
- Work at the effort you planned, then spin easily for a few minutes to recover.
Common mistakes
- Going all-out from the first second and fading within a minute.
- Setting the seat too low or too high, which strains knees and hips.
Alternatives
Watch a video demonstration on YouTube
“How to Use an Assault Bike” by Peak Human Performance (opens YouTube)
Log this exercise in FitScore
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.