How to Use the Assault Bike for Maximum Efficiency
The assault bike is an incredible tool for conditioning, offering a full-body workout that engages both the upper and lower body simultaneously. Whether you are new to it or looking to refine your technique, this guide will ensure you're using the bike safely and efficiently.
Step 1: Adjusting the Seat Height
Before hopping on the bike, it’s important to adjust the seat height to match your body. A proper setup ensures comfort and prevents unnecessary strain on your joints.
Set the seat height to roughly hip height when standing next to the bike.
Fine-tune the adjustment after getting on by checking your leg position during a pedal stroke.
Your leg should extend fully but not be locked out at the bottom of the stroke.
Step 2: Mounting the Bike Safely
The assault bike has moving parts, so stepping on incorrectly can lead to slips or injuries. Here’s the safest way to get on:
✅ Use the step at the back to climb onto the seat.
✅ You can also step onto the middle piece or the pegs for support.
❌ Avoid using the pedal to step up—it’s a moving part and not designed to bear your weight.
Step 3: Fine-Tuning Your Seat Position
In addition to the seat height, seat positioning plays a role in comfort and power output.
You can adjust the seat forward or backward by pulling the lever and moving it to your preference.
It might take some trial and error, but an optimal position will allow for a strong, efficient pedal stroke without overreaching or feeling cramped.
Step 4: Proper Foot Placement on the Pedal
Your foot position can impact efficiency and power output significantly. Here’s how to position your feet correctly:
✅ The ball of your foot should be aligned with the axis of the pedal.
❌ Avoid placing your heel or the middle of your foot on the pedal, as this reduces power transfer and can cause discomfort.
Step 5: Engaging Arms and Legs for Maximum Power
The assault bike isn’t just a leg workout—your arms play a crucial role too!
Keep a firm but comfortable grip on the handles.
Work your arms and legs together to create a smooth, powerful movement with each stroke.
The goal is to generate consistent power rather than short bursts of effort.
Final Thoughts
Using the assault bike correctly ensures a safer, more effective workout. By setting up your seat properly, mounting safely, positioning your feet correctly, and engaging both your arms and legs, you'll maximise your performance while reducing injury risk.
Now that you know the essentials, hop on and crush your next workout! 🚴🔥
