10 Brutal Assault Bike Workouts to Take Your Conditioning to the Next Level

Introduction

The Assault Bike is one of the most effective tools for building endurance, burning fat, and improving overall conditioning. Unlike traditional cardio machines, it combines upper and lower body engagement, making every workout an intense challenge.

Whether you're an athlete looking to push your limits or just want to improve your cardiovascular fitness, these Assault Bike workouts will test your strength, stamina, and mental grit. Get ready to sweat!

Workout 1: 30-Second Max Effort Sprints

How to do it: Sprint as hard as possible for 30 seconds, then rest for 30 seconds. Repeat for 10 rounds.

Why it works: This workout maximizes calorie burn and builds explosive power.

Workout 2: 10-Minute EMOM (Every Minute on the Minute)

How to do it: Every minute, complete 10 calories as fast as possible. Rest for the remainder of the minute. Repeat for 10 minutes.

Why it works: It improves anaerobic endurance and forces you to recover quickly.

Workout 3: 3-Minute Max Calories Challenge

How to do it: Ride for three minutes at maximum effort and record your calories.

Why it works: Tests your ability to sustain high-intensity output under fatigue.

Workout 4: Half Marthon on the Assault Bike

How to do it: Start pedaling and don't stop until you hit 13.1 miles.

Why it works: Builds endurance and improves aerobic capacity.

Workout 5: "Death by Calories"

How to do it: Start by biking 3 calories in the first minute, 6 in the second, 9 in the third, and so on. Continue until failure.

Why it works: Challenges both pacing and endurance, pushing you to your limit.

Workout 6: 30-20-10 Intervals

How to do it: Ride for 30 seconds at an easy pace, 20 seconds at a moderate pace, then sprint for 10 seconds. Repeat for 10-30 rounds depending on your current fitness level.

Why it works: Teaches controlled energy output while keeping intensity high.

Workout 7: 50-Calorie Sprint Challenge

How to do it: Complete 50 calories as fast as possible.

Why it works: Builds explosive endurance and mental toughness.

At the time I'm writing this, The World Record for this is 24 Seconds! Watch the video below.

Workout 8: Tabata Intervals (8 Rounds)

How to do it: Sprint for 20 seconds, rest for 10 seconds. Repeat for 8 rounds. You can always rest a couple of minutes and repeat, if you're up for it.

Why it works: Maximizes fat burning and improves anaerobic capacity.

Workout 9: 5-Minute Burnout

How to do it: Maintain a fast but sustainable pace for five minutes straight.

Why it works: Strengthens cardiovascular endurance and forces mental resilience.

Workout 10: Assault Bike + Bodyweight Circuit

How to do it:

• 15 Calories on the Bike

• 10 Burpees

• 10 Lunges (each leg)

Repeat for 4 rounds.

Why it works: Combines cardio and strength for a full-body workout.

Conclusion

The Assault Bike isn’t just about pedaling—it’s about pushing yourself to the limit. These workouts can be adjusted based on fitness level, but the key is to challenge yourself every session. Whether you’re aiming for endurance, fat loss, or raw power, there’s a workout here for you.

Now, get on the bike and start crushing these workouts!