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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

  • Trains conditioning — sustained output, coordination and whole-body control 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

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

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