6 Assault Bike Workouts From Hell

Looking for a workout to build up your aerobic capacity? Here is 6! Use at your own risk.

If you prefer to have a PDF version of these sample workouts, you can find it here.

Learn more about building your endurance, by visiting our dedicated aerobic capacity resources page that contains valuable tips & technique posts.

Interested in more workouts? Feel free to check out our track running and rowing workouts workouts as well.

Workout 1

EMOM 20

Odd: 18-21/15-18 cal
Even: Rest

Athletes Notes: Adjust calorie count as necessary for your level of fitness. The effort should be around 90% to maintain prescribed calories during the odd minute.

Workout 2

3 Rounds

90 seconds at 60% effort
30 seconds at 40% recovery effort
90 seconds at 60% effort
30 seconds at 40% recovery effort
90 seconds at 60% effort
30 seconds at 40% recovery effort
90 seconds at 60% effort
30 seconds at 40% recovery effort

-rest 2 min b/t rounds-

Workout 3

3 Rounds

15/10 cal
-rest 2 min-
20/15 cal
-rest 2 min-
30/20 cal

-rest 5 minutes b/t rounds-

Athletes Notes: Give your best effort each interval. Try to choose appropriate, consistent pace for your level of fatigue and calories.

Workout 4

4 Rounds

3 minutes at 85% effort (above 58-62/54-58 RPM)
30 seconds at 200 Watts
10 seconds at 500 Watts
10 seconds at 600 Watts
10 seconds at 700 Watts

-rest 4 minutes b/t rounds-

Athletes Notes: This is a very potent progression. Choose RPM pace you can maintain each round while working at around 85% effort. It should get progressively harder to maintain as you get deeper into the rounds.

Workout 5

EMOM 10

20 seconds at 100% effort
40 seconds at 40% recovery effort

Athletes Notes: It’s a full sprint for the first 20 seconds of each minute, go as hard as you can.

Workout 6

3 Rounds

90 seconds at 40% effort
60 seconds at 60 % effort
30 seconds at 80% effort
10 cal at 100% sprint effort

90 seconds at 40% effort
60 seconds at 60 % effort
30 seconds at 80% effort
10 cal at 100% sprint effort

90 seconds at 40% effort
60 seconds at 60 % effort
30 seconds at 80% effort
10 cal at 100% sprint effort

-rest 2 minutes b/t rounds-

Workout 7 (Bonus)

4 Rounds

25 cal
-rest 2 min-

15 cal
-rest 2 min-

10 cal

-rest 5 min b/t rounds-

Athletes Notes: Each interval should be around 95% effort.

These sample workouts were taken from our 12-Week Assault Bike Program.

Learn more about the full program here.

Don’t let your ‘Engine’ be your limiting factor in your training. Improve your conditioning with training designed to build your aerobic capacity on any air bike style machine and improve your ability to sprint through high-intensity power workouts.

A solid aerobic base and the ability to push in the short high-intensity workouts are key to improving your training – especially in the functional fitness realm.

Aerobic Builder: Air Bike trains aerobic energy systems to make sure you’re prepared for any task, or any workout that comes your way. The program is compatible with Assault Bike, Echo Bike or Air Dyne. Build your aerobic capacity the right way.