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All full body & conditioning exercisesFull Body & Conditioning · Gym

Assault Bike Sprints

20s all-out, 40s off. Absolutely devastating.

IntermediateAir bike8 rounds
Assault Bike Sprints demonstration thumbnail — How To Do An ASSAULT AIR BIKE SPRINT | Exercise Demonstration Video and Guide
ConditioningAir bike

Assault Bike Sprints

Demo · Live Lean TV Daily Exercises

Verified Assault Bike Sprints demonstration by Live Lean TV Daily Exercises. Click to play.

How to do the Assault Bike Sprints

  1. 1Push and pull equally
  2. 2Full commitment on work
  3. 3Recover fully

Benefits of the Assault Bike Sprints

  • Builds strength and size in the conditioning through a full, controlled range of motion
  • Loads predictably week to week, which makes progressive overload simple to track
  • A solid mid-level progression once the basic pattern is clean

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services