← EXERCISE LIBRARYConditioning
Assault Bike Sprints
Short maximal efforts on a fan bike. Air resistance scales with your output, so there is nowhere to hide and no impact on the joints.
- 01Pedal easy for three to five minutes, then two ten-second build-ups.
- 02Sprint all-out for ten to twenty seconds, driving with the legs and pulling hard with the arms.
- 03Note the peak calories per hour or watts on the first sprint as your benchmark.
- 04Recover for forty to ninety seconds of easy pedalling or complete rest.
- 05Complete six to ten sprints and end the session when output drops more than ten percent.
- 01Push and pull the handles, do not just hold them.
- 02Sit still, no bouncing in the seat.
- 03Every sprint matches the first or you are done.
- 01Pacing the first few sprints, which makes the session a moderate grind rather than a power stimulus.
- 02Leaving the arms passive, which halves the output the machine is designed to measure.
- 03Continuing after output has clearly collapsed, which adds fatigue with no additional adaptation.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.