Assault bike: love and hate

There are very few things that you push the more you resist.

The legendary boulder of Sisyphus. Go to the dentist.

And the asault bike.

Given that this is not the place to discuss mythology or caries, we will focus precisely on the perverse variant of the bike.

Meet the asault bike

Say that "It's little more than a bike", she is a fool.

The asault (air) bike combines the footwork - which is enhanced thanks to the front fan - to that of theupper body. As you pedal, the resistance the bike gives you increases, and you are forced to pull and push on the grips for generate more force.

It's great for endurance, but the asault bike is at its best in high intensity. In short, in that type of workout "I give it all, then I faint".

The asault bike can be included in the WOD - as you have already experienced - or used alone, perhaps on unloading days, or to concentrate on conditioning work.

Ps. the photo you see shows perfectly how you DO NOT have to be on the asault bike: if you can chat, you're not doing it right.

Why love the assault bike?

To love an object that increases the effort you have to do, the sweat you express and the curses you have to pull, it takes good reasons.

No, madness is not.

I give you 6, in the form of a noun. I think it's more than enough!

Calorie

At the same time combine footwork with upper body allows you to burn more calories for the same amount of time. Therefore: do you have that inch of waist to burn? Pedal. Do you want to raise the a little more metabolism? Pedal.

Do you want to increase the intensity of the swearing?

We understood each other.

Intensity

Every piece of CrossFit® deserves to be pushed to the maximum. It is in our belief: ride, run, swim, row… So, use the assault bike to give a new meaning to the verb "pedal".

Psychology

That of determination is the most important muscle in the body. And nothing like a good HIIT on the asault bike trains it, as your determination, willpower and temptation to quit will be squeezed, yanked, strained for every minute of training. Go all the way, and you will be - really - stronger.

PS: a HIIT suggestion can be found at the end of the article.

Recovery (1)

Small accident (unfortunately) and do you struggle to run? No problem: after consulting your coach, go for the assault bike. The movement on the ankle and calves is different, and you can feed the injured area with blood without suffering more than necessary.

Recovery (2)

Active recovery day? Very well. Moderate intensity, quiet frame of mind (that's the hardest part, I know you!), and a 20-minute timer.

Air!

Let's close the circle: with the fan of the asault bike. Take this situation:

• it's summer
• the box does not have air conditioning
• you are giving it into WOD
• you are already at that moment of maximum body temperature + maximum sweat

Training next to those who are pedaling like a madman on the air bike is a good thing: take advantage of it!

A HIIT tip

It is soon said. Get on an assault bike. Do some warm-up. After that, hell begins: do 12 rounds of:

• 40 seconds of intense pedaling
• get off the bike
• 40 seconds of bodyweight exercise (however intense: mountain crawler, high knee…
• 20 seconds break (you need to get back on the bike)