Assault Bike Benefits: Fitness for Busy Lives, Low Impact
The assault bike is a fan-based exercise bike, often called an air bike, where you pedal with your legs while pushing and pulling moving handles with your arms. It is a must for busy people because it trains your heart, lungs and whole body in short sessions with very little impact on your joints.
Why the assault bike is a must
The resistance comes from a large fan. The harder you pedal and push, the more air resistance you meet, so the bike adapts instantly to your effort. A gentle pace feels easy, while a sprint feels very hard, whatever your fitness level.
Because your arms and legs both work, it uses a lot of muscle at once: quads, glutes, hamstrings and calves in the legs, plus your chest, back, shoulders and arms on the handles, with your core keeping you steady. That makes it one of the most efficient ways I know to raise your heart rate.
The NHS recommends adults do at least 150 minutes of moderate activity or 75 minutes of vigorous activity every week. Short, hard intervals on the assault bike are a time-efficient way to count towards the vigorous side.
How it helps in everyday life
Better cardiovascular fitness shows up in all sorts of everyday moments:
Climbing several flights of stairs, or the hills of Highgate and Hampstead Heath, without needing to stop.
Running for a bus or train without feeling wiped out afterwards.
Keeping up with children or grandchildren in the park.
Recovering more quickly between efforts in football, tennis, padel or a fitness class.
Having more energy at the end of a long working day.
What it can help prevent
Regular cardiovascular exercise is linked with a long list of health benefits. The NHS notes that being active can lower the risk of conditions including heart disease, stroke and type 2 diabetes. The assault bike can help you get there with:
Joint aches from impact: there is no pounding like running, which many people with sore knees, ankles or hips find much more comfortable.
Losing fitness as you age: heart and lung fitness tends to decline with age and inactivity, and regular training can help slow that down.
Running out of time: even a 10-15 minute session can be a solid workout, which makes it easier to stay consistent.
Who it suits (and who should be careful)
The assault bike suits beginners, busy professionals, people who dislike running, people with sensitive knees, and athletes doing conditioning work. Beginners can simply pedal at an easy, steady pace.
Hard intervals push your heart rate very high. If you have a heart condition, high blood pressure, asthma or have been inactive for a long time, check with your GP before doing sprint efforts. Start at an easy pace and build up gradually.
How to start safely
Set the seat so your knee is slightly bent at the bottom of each pedal stroke, like a normal bike.
Warm up with 3-5 minutes of easy pedalling, using arms and legs together.
Try a beginner session: 6 rounds of 20 seconds at a moderate-hard effort followed by 70 seconds of easy pedalling.
Keep your core braced, sit tall and push and pull the handles evenly.
Cool down with 3-5 minutes of easy pedalling. One or two sessions a week is a good start.
Easier version: 15-20 minutes of steady, conversational pedalling, which fits well with zone 2 training.
Harder version: 8-10 rounds of 15-20 second sprints with 40-60 seconds of rest, once you are comfortable with interval work.
For more on structuring hard sessions, read my guide to interval training and HIIT. If you prefer a gentler machine, see my article on exercise bike benefits, or pair the assault bike with a sled push for a tough full body finisher.
FAQs
Is the assault bike good for weight loss?
It burns a lot of energy for the time spent, so it can support fat loss alongside good eating habits and strength training. It is not a shortcut on its own.
How long should I use the assault bike for?
Beginners can get a good workout in 10-20 minutes including a warm-up and cool down. Longer, steady sessions at an easy pace are also a great option.
Is the assault bike better than running?
Not better, just different. It is lower impact and works your upper body too, which suits many people over 30, while running is great if your joints tolerate it and you enjoy it.
If you want this coached 1-to-1, my 12-week body transformation in Archway builds exercises like the assault bike into a plan around your body and goals, or see my personal training prices.
