Assault Bike Tips and Tricks for Efficiency and Power

Get more power when it counts with these tips and tricks for how to set up your Assault Bike. Then practice your efficiency with a 30:30 work:rest workout to build your capacity and learn what works best for you.

In Revival Strength Individual Design programs, we often test our clients on the Assault Bike during their initial assessments, then incorporate aerobic progressions into their training at the right level for their ability. This keeps clients engaged and hooked on seeing their progress every week.

In our Aerobic Bodybuilder program, we also mix aerobic progressions with fun strength sessions that you can put together into one workout or spread our throughout the day or week. Hit up these links for more information!

[thebettermanproject]

This was super helpful! Made the adjustments and cracked 500 watts. Thank you!

[heartandhymn]

Some really helpful tips here but I wish the camera was panned out so that I could see what you were pointing at as you talked.

[kennethkoon]

Marcus I am 24 days post hospital after 10 days COVID double pneumonia at 58. After 7 days at home I got back on my blitz bike. Was only able to do 1.1 miles took me 5 min that was Dec 7. Been working a little bit every day. Yesterday, Dec 23 I was at 5 miles in 19:24. Before doing today's ride I watched this video and made the recommended adjustments. Bottom line I knocked 10% off my time for 5 mile ride and got it done in 17:38 at an average 17 MPH pace. My best so far. Thanks. I am now a subscriber and look forward to more tips.

[whyooter]

I am 6’2”. Have always rode 7 on height and all the way back. I love 10 min max cal tests and do them regularly. Can’t wait to lift seat to 10 and forward some and test this weekend. See if I can finally break 200.🤙

[dmcd]

Yes 🙌 I have been inefficient and dreading this bike each session. Too far back with the seat coupled with the seat high. Time to go 👊

[boblol]

Great video! Very informative, i wish the camera was static though so we could see what your pointed at on the machine whilst your talking!

🤘🏼🤘🏼

[fullname]

Assault bike is all mental. Important part is to not over think anything. I just close my eyes and hope for the best. I know I have to get to a 5 minut mark while doing my best and that's all I do. I tell myself what's the worst thing that can happen ? If I REALLY can't go forward my body will tell me. It will shut down. But it never did. You can always do more then you think you can. For couple of months you will be dizzy once you get off the assault bike, you will even feel like you want to vomit, your knees will feel weak etc. But that goes aways after a while and all that stays is the burn.

[ronito]

Hey loved how you covered the information, great content. It would be great to have a wider angle for showing everything you're doing in a single frame, instead of shaking the camera all over following your indications.

[gadeonmusic]

I'm trying to bring my time down for Deka, thanks for sharing.

[bingerslaroo]

Very helpful, did the 30/30 x 20 workout and my pedal stroke was much smoother just by raising the seat a little.

[romlux]

as a cyclist, your recommendation seems to be hurtful for your knees. You are right for the 'upright' and arms position, but the way you suggest setting up the cycling position is putting to much pressure on the knees, the angles are wrong from a cyclist perspective.

[Robloxollie]

Good tips!! Especially encouraging playing around w position!

[LumiFunk]

Great advice! Just tried the new set up and I feel better on the bike! 🤙🤙

[kristopherjones]

this is awesome. very clear and helpful. appreciate it. now it’s on

[slimyelow]

There is also the moment where there is the most gratification, when the body exerts maximum power at maximum efficiency and least effort. It is when you feel like superman for just that split second and force punish that lowly mechanical machine.

[Kurio]

My new gym has 2x of these. I tried a 15-minute workout. Just 15s on every minute.

[jmkabuto]

I'm resuming training post-meniscus injury. Would it be advisable to stick to a 30/30 20 minute routine or should I vary my workout duration? Thanks for this helpful video.

[djlmunoz]

what's the best position for your feet, right in the arc or more towards the front close to your fingers?

[APR]

I used to spend 30 minutes on stairmaster to burn 250 calories when I did it in 14 minutes on this damn thing lol

[JazzOCRAthlete]

Yes, real nice advice. Definitely will give it a whirl