How to program the AssaultBike in your workouts

Let’s be honest: the AssaultBike has a reputation. It’s raw. It’s humbling. It doesn’t care if you’re a beginner or a Games athlete—it will find your soul and try to rip it out. But if you know how to program it right, the AssaultBike becomes more than just a torture device—it becomes a powerful tool for building life-changing fitness.

Here’s how to make it work for you (not just against you):

1. Max-Effort Intervals

The AssaultBike shines when used in short, high-intensity bursts. Think 10–30 seconds of all-out work followed by full or partial rest. Try this:

• 10 x 15 sec max effort / 45 sec rest

• :20 on / :40 off for 10 rounds

•  These intervals train your anaerobic capacity and build power endurance—great for any sport, CrossFit, or just learning how to suffer.
  
  

Tip: The low-impact nature of the AssaultBike allows for anyone, at any level, to safely push their own relative intensity.

2. Chipper / Mixed-Modal Workouts

Plug the bike into a longer metcon to spike your heart rate before or after other movements. A few examples:

• 5 Rounds:

• 15 Cal AssaultBike

• 15 Kettlebell Swings

• 15 Pull-Ups
  
  

Tip: Try to keep the work on your AssaultBike proportional to the other elements. If pairing it with quick bodyweight movements, a fast and furious sprint on the bike works well. If paired with a longer weightlifting set, a couple minutes on the bike makes sense.

• For Time:

• 50 Cal AssaultBike

• 75 Wall Balls

• 100 Sit-Ups
  

Tip: Leading off a chipper (longer series of movements) with the AssaultBike creates a strategic dilemma–how fast can you go without crushing yourself for the rest of the workout? Finishing with the bike is a true test of grit, since there’s nothing to save your energy for so you can send it!

3. Active Recovery

Yes, really. The AssaultBike isn’t just for creating pain. It can also reduce it by getting your blood moving without adding any impact. For example:

• 10–15 min @ 50% effort (Zone 2 heart rate)

• Pair with mobility work before or after

• Use on rest days or as a cool-down
  

4. EMOM (Every Minute On the Minute)

EMOMs are great for intensity because the clock is always on top of you, eliminating the temptation to choose your own rest periods. The AssaultBike is great for combining conditioning with skill, strength, or calisthenic movements. Examples:

• 10 Min EMOM:

• Odd minutes: 10-12 Cal AssaultBike

• Even minutes: 10 Burpees

• 12 Min EMOM:

• 10 Cal AssaultBike

• 5 Front Squats (heavy barbell)
  
  

Tip: Choose a calorie goal that is manageable in early rounds, giving yourself at least 15-20 sec rest, but may prove difficult to complete by the end.

5. Time or Cals?

Programming the bike for calories (e.g. 15 cal for time) rewards output and punishes over-pacing. Programming for time (e.g. :30 intervals) gives a more even dose to all athletes. There is a time and a place for both, so mix it up for the best results.

The bottom line? The AssaultBike is brutally honest, but endlessly versatile. Whether you’re chasing elite performance, building mental toughness, or just trying to survive a Monday workout—it’s ready when you are.