Assault Bike
Technique guide
Set-up
- Set the seat so your knee is slightly bent at the bottom of each stroke.
- Hold the handles with a relaxed grip and sit tall.
How to do it
- Start pedalling easily, pushing and pulling the handles with your arms.
- Build to the steady effort prescribed and hold it for the set time.
- Ease off for the last minute.
Coaching cues
- Breathe steadily: this effort should feel sustainable.
- Share the work between your arms and legs.
Common mistakes
- Starting so hard that you can’t keep the pace.
- Letting your shoulders creep up as you tire.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
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