Assault Bike
The Assault Bike is an air-resistance stationary bike that engages both arms and legs simultaneously. It is one of the most effective HYROX training tools for building full-body cardiovascular conditioning and metabolic endurance.
Definition
The Assault Bike (also known as an air bike or fan bike) is a stationary exercise bike that uses a large fan wheel to provide air resistance. Unlike traditional stationary bikes, the Assault Bike features push-pull handles that engage the upper body simultaneously with the pedalling motion, creating a full-body conditioning tool. The harder you pedal and push, the greater the resistance - making it one of the most demanding cardio machines available and a staple in HYROX® training gyms worldwide.
Specifications
| Spec | Assault AirBike Classic | Assault AirBike Elite |
|---|---|---|
| Dimensions | 130 x 58 x 135 cm | 132 x 59 x 137 cm |
| Weight | 45 kg | 57 kg |
| Drive | Chain | Belt |
| Display | LCD (calories, distance, RPM, HR, watts, time) | Enhanced LCD |
| Max user weight | 136 kg | 159 kg |
| Resistance | Air (unlimited, self-regulating) | Air (unlimited, self-regulating) |
Other popular air bikes include the Rogue Echo Bike and Concept2 BikeErg (belt-driven, different feel).
How It Is Used in HYROX®
The Assault Bike is not used in official HYROX® competition - the race uses the Concept2 SkiErg and Concept2 Rower as the machine-based stations. However, the Assault Bike is one of the most popular training tools for HYROX® preparation because:
- Metabolic conditioning - short intervals (30 sec on / 30 sec off) replicate the anaerobic surges experienced at HYROX® stations.
- Full-body loading - the combined arm and leg action trains the cardiovascular system under similar stress to racing, where running and upper-body station work alternate.
- Low impact - provides high-intensity cardio without the joint impact of running, making it ideal for recovery days or high-volume training weeks.
- HYROX® simulation finisher - many coaches programme Assault Bike sprints between station practice to simulate race fatigue.
Home Gym Alternatives
- Rogue Echo Bike - belt-driven, slightly smoother feel, comparable price.
- Schwinn Airdyne AD7 - budget-friendly air bike option.
- Concept2 BikeErg - belt-driven, uses PM5 monitor (same as Concept2 Rower).
- Jump rope - for those without space or budget, a jump rope provides similar metabolic conditioning.
- Outdoor hill sprints - replicate the full-body, high-intensity demand of the Assault Bike.
HYROX® Context
While you will not find an Assault Bike at a HYROX® race, the conditioning it builds directly transfers to race performance. The push-pull arm action mirrors the upper body demands of the SkiErg and Sled Pull, while the leg drive supports running economy. Many top HYROX® athletes include 2-3 Assault Bike sessions per week during base-building phases and use it for active recovery between hard training days.
FAQ
Is the Assault Bike good for HYROX® training? Excellent. It builds the cardiovascular and muscular endurance needed for HYROX® without the impact stress of additional running miles. It is particularly effective for interval training that simulates race-day intensity fluctuations.
How many calories should I aim for in an Assault Bike interval? For HYROX®-relevant conditioning, aim for 15-25 calories per 30-second sprint (men) or 10-18 calories (women). For longer intervals (2-3 min), target a sustainable 50-70+ cal/min pace.
Can I replace running with the Assault Bike for HYROX® training? No. Running is a core component of HYROX® (8 km total). The Assault Bike supplements running training by building cardiovascular fitness with less joint stress, but you must still run to develop running-specific economy and race readiness.
Add Assault Bike sessions to your HYROX® programme with ROXBASE - structured training for every station.
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