Assault Bike Sprints
Technique guide
Set-up
- Set the seat so your knee is slightly bent at the bottom of each stroke.
- Warm up with a few minutes of easy pedalling.
How to do it
- Sprint for the work period, pushing and pulling the handles while you pedal.
- Pedal very easily, or rest, for the recovery period.
- Repeat for the prescribed number of rounds, then cool down.
Coaching cues
- Use arms and legs together.
- Keep your back straight and core braced.
Common mistakes
- Going so hard early that the later rounds collapse.
- Hunching over the handles.
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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