The Assault Bike is a intermediate-friendly machine strength exercise that targets the quadriceps, with the glutes, calves, shoulders and abdominals working alongside. Here's how to do it right — and what to stop doing.
Primary musclesQuads
Secondary musclesGlutes, Calves, Shoulders, Abs
EquipmentMachine
LevelIntermediate
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Assault Bike
Set the saddle so your knee stays slightly bent at the bottom of the pedal stroke.
Sit tall, take the arm bars at chest height and brace your trunk.
Start pedaling smoothly and let the fan build resistance before you add effort.
Push one arm bar away as you pull the other back, matched to the pedal rhythm.
Hold your target output rather than a fixed resistance, since the fan answers your pace.
Spin down against light effort for a minute, then release the bars and step off.
02 The payoff
Why it earns its spot
Loads legs, arms and trunk in one low-impact cardio pattern.
Fan resistance rises with your own pace, so the workload never caps out at a dial setting.
Effort translates directly into measurable output for pacing and testing.
03 Don't do this
Common mistakes
Dropping the arm bars and pedaling only, which halves the muscle involvement.
Rounding the back and hauling on the bars, moving load off the legs and into the spine.
Opening at full effort, so output collapses within seconds of the interval starting.
Sitting too low, which crowds the knee and shortens the drive through the pedals.
EGON Put it on record
Track it in EGON.
Log every set of the Assault Bike, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
