All exercises
The Arsenal
Assault Bike
Fan bike. The harder you go, the harder it pushes back.
How to do it
- —Push and pull the handles — it's a whole-body machine.
- —For intervals, start at a pace you can repeat, not one you can survive once.
- —Sit tall; folding over costs you air.
Common mistakes
- —Sprinting the first interval and decaying through the rest.
- —Legs only, arms along for the ride.
- —Using it for 'recovery' at an intensity that isn't recovery.
Scale it easier
Shorter work intervals with longer rest.
Scale it harder
Cut rest, extend work, or pair with wall balls.
Don't have the equipment?
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