Assault Bike Tips and Tricks for Efficiency and Power

[@heartandhymn]

Some really helpful tips here but I wish the camera was panned out so that I could see what you were pointing at as you talked.

[@marcusfilly]

We have improved our videos since. This was quite old. Thanks for the feedback

[@thebettermanproject]

This was super helpful! Made the adjustments and cracked 500 watts. Thank you!

[@boblol870]

Great video! Very informative, i wish the camera was static though so we could see what your pointed at on the machine whilst your talking! 🤘🏼🤘🏼

[@kennethkoon363]

Marcus I am 24 days post hospital after 10 days COVID double pneumonia at 58. After 7 days at home I got back on my blitz bike. Was only able to do 1.1 miles took me 5 min that was Dec 7. Been working a little bit every day. Yesterday, Dec 23 I was at 5 miles in 19:24. Before doing today's ride I watched this video and made the recommended adjustments. Bottom line I knocked 10% off my time for 5 mile ride and got it done in 17:38 at an average 17 MPH pace. My best so far. Thanks. I am now a subscriber and look forward to more tips.

[@marcusfilly]

Wow. Hell yeah brotha!

[@whyooter1]

I am 6’2”. Have always rode 7 on height and all the way back. I love 10 min max cal tests and do them regularly. Can’t wait to lift seat to 10 and forward some and test this weekend. See if I can finally break 200.🤙

[@darrenmcdonald6182]

Yes 🙌 I have been inefficient and dreading this bike each session. Too far back with the seat coupled with the seat high. Time to go 👊

[@ronito0793]

Hey loved how you covered the information, great content. It would be great to have a wider angle for showing everything you're doing in a single frame, instead of shaking the camera all over following your indications.

[@marcusfilly]

We are releasing a new video today that covers these concepts again and more. Check it out

[@gadeonmusic]

I'm trying to bring my time down for Deka, thanks for sharing.

[@Ashybear10]

Good tips!! Especially encouraging playing around w position!

[@marcusfilly]

Glad it was helpful!

[@bingerslaroo2249]

Very helpful, did the 30/30 x 20 workout and my pedal stroke was much smoother just by raising the seat a little.

[@marcusfilly]

Great to hear! glad it hleped

[@bingerslaroo2249]

@@marcusfilly it helped a lot, thank you.

[@full6330name]

Assault bike is all mental. Important part is to not over think anything. I just close my eyes and hope for the best. I know I have to get to a 5 minut mark while doing my best and that's all I do. I tell myself what's the worst thing that can happen ? If I REALLY can't go forward my body will tell me. It will shut down. But it never did. You can always do more then you think you can. For couple of months you will be dizzy once you get off the assault bike,you will even feel like you want to vomit,your knees will feel weak etc. But that goes aways after a while and all that stays is the burn.

[@DV-vl2ki]

Great helpful video Marcus, thanks

[@marcusfilly]

Happy to help out

[@natashafaye1212]

Thank you so much ❤

[@marcusfilly]

Any time!

[@LumiFunk]

Great advice! Just tried the new set up and I feel better on the bike! 🤙🤙

[@marcusfilly]

Awesome glad I could help.

[@kristopherjones7466]

this is awesome. very clear and helpful. appreciate it. now it’s on

[@marcusfilly]

Glad it helped!

[@djlmunoz]

what's the best position for your feet, right in the arc or more towards the front close to your fingers?

[@jmkabuto8190]

I'm resuming training post-meniscus injury. Would it be advisable to stick to a 30/30 20 minute routine or should I vary my workout duration? Thanks for this helpful video.

[@greentrader6905]

Thank you man!

[@marcusfilly]

Happy to help!

[@fahada1921]

Thanks

[@ChristofferEricsater]

Do you have a video showing different workouts good to do with the assault bike!? I am into martial arts and want to increase my stamina in sparring... How best would you advice me to arrange a week of workout on this bike!? thanks for a great demo! Gonna test it out this week :)

[@emoryzayn2432]

Pro tip: watch movies on flixzone. I've been using them for watching loads of movies these days.

[@kendallmatthias9931]

@Emory Zayn Definitely, I've been using flixzone for since november myself =)

[@JT-fn4eu]

Spot on mate good advice

[@marcusfilly]

Really glad it helps

[@albertmorales5975]

Dope tips. 🙏🏽

[@marcusfilly]

Appreciate it!

[@romlux66]

as a cyclist, your recommendation seems to be hurtful for your knees. You are right for the 'upright' and arms position, but the way you suggest setting up the cycling position is putting to much pressure on the knees, the angles are wrong from a cyclist perspective.

[@morenoh149]

I’ve worked my way up on the 30s on 30s off for 30 mins. Now I wonder what’s a good goal wattage for the sprints? Like what is an athletes wattage output, say for Muay Thai . I’ve been doing 350-400 watts.

[@Snappingttturtlle]

Excellent video thanks for sharing, for the 30/30 you want us to get a pace that is slightly uncomfortable or not at all? And how often do you recommend do it? Every other day?, I want to get better at the ass bike. Thanks

[@marcusfilly]

daniel chuaire slightly uncomfortable but totally sustainable from set to set

[@Kurio71]

My new gym has 2x of these. I tried a 15-minute workout. Just 15s on every minute.

[@marcusfilly]

awesome!

[@Lexmorningstarnz]

As a runner with an SI joint injury I’m using this bike during recovery to preserve my aerobic base, but I need to prevent hiking my hips when I’m pedalling, so I put in on the shortest setting (I’m 5’4). Do you recommend I still heighten it? What do you recommend

[@marcusfilly]

Does your current bike setting allow you to bike without pain? If so, then keep it there. The ideal setting would be one where you maintain a slight bend in your knee when you're extended (not completely locked out). However, if this hurts while you are healing, keep your current setting.

[@My_Buns_Have_The_Runs]

If someone had a goal of muscle growth instead of performance would it be better to do the assault bike at the start or end of leg day? Theres a give & take to each but im sure one has to be more optimal for muscle growth right?

[@marcusfilly]

What sort of intensity are you going to use? If you are going to just keep it low intensity then I would opt for before and use this as an extension of your warm-up. If these are going to be intense intervals on the Bike then you want to space it out a couple of hours after the lifting session ideally.

[@slimyelow]

There is also the moment where there is the most gratification, when the body exerts maximum power at maximum efficiency and least effort. It is when you feel like superman for just that split second and force punish that lowly mechanical machine.

[@JazzOCRAthlete]

Yes, real nice advice. Definitely will give it a whirl

[@Slowpoison530]

Gonna try this for my sprints in mma hopefully I can push hard without my ass hurting and back curving lol

[@Christifit406]

I am doing 4 full body during the week already, an hour to 2 ... this assault bike is amazing but where should I add it in for the week on top of my 4 fay full body schedule?

[@marcusfilly]

maybe try adding it to your off days

[@vishybreh]

Can you change the resistance on this? I can’t tell if the one at my gym is broken bc it feels like the easiest pedal of my life or if I’m not operating it properly. The gym worker came and saw there was no resistance changer and thought it was too easy as well. It’s an HD air bike from lifetime fitness. Thoughts?

[@morenoh149]

Usually if you pedal faster the resistance goes up. It’s diabolical 😂

[@APR702]

I used to spend 30 minutes on stairmaster to burn 250 calories when I did it in 14 minutes on this damn thing lol

[@Thedogfather209]

Loook at that physique, I'll do it the way you do it.

[@theultimatederp3288]

I guess the seat is too high if my hips sways, right? Also. Is there any benefits to add variation by pedaling backwards and/or using a supinated grip? Or is it a waste of time and/or bad for the joints and the rotator cuff?

[@marcusfilly]

The Ultimate Derp yes If you Have Sway it is likely too high. Back pedal and supinated I think are overkill

[@phillario9989]

Hi marcus .. congratulations for your amazing job of informations about crossfit and functional bb .. if i can ask, what's your % in bf ?? Do u never train long&boring aerobic sessions ?

[@marcusfilly]

Phil Lario 5% thanks

[@Dinariga]

Hi, does anyone know what’s the meaning of RPE ( 6RPE, 4RPE ....) ? Thanks

[@marcusfilly]

rate of perceived exertion. usually on a scale of 0-10 with 10 being the hardest possible effort

[@Dinariga]

@@marcusfilly ah ok! thanks for this fast response Marcus. Thinking about it it a bite delicate to differentiate it. For exemple I cannot know what’s my difference between a 4RPE and a 5RPE. Honestly I can differentiate only from 2rpe 5 rpe 7 rpe and 10 rpe and still a bite tricky. Do u have any suggestions to help to get more specific or should I just go with that ? Thanks again 🙏🏼

[@marcusfilly]

This is simply a process of learning your gears RPE 2 is warm up 5 is sustainable work 7 is boarding on threshold 10 is for sprinting effort less than 20sec The in between numbers are just for your to play with and understand that this is a continuum

[@Dinariga]

@@marcusfilly Quality answer thanks a lot. Will definitely have a look into ur programs very soon 💪🏼

[@cmoneytheman]

which is more intense these or a climber

[@marcusfilly]

Like any tool, it depends how hard you push your effort on each. They both can be brutal.

[@cmoneytheman]

@@marcusfilly so u dont know which burns more

[@aimb4ushootdbl.g659]

Can you actually loose fat on this bike

[@GNX157]

I disagree with some of your advice. Moving the seat forward is fine to get over the cranks a bit, but not too much. That’s often done by time trial and tri riders. But your seat height is too high. There should be more flexion in your knee when at the bottom of the pedal stroke. You’ll be more powerful that way as well.

[@marcusfilly]

GNX157 thanks for your comment and helping raise the level of discussion. I’m just going by my personal experience as an athlete and coach and what has worked on this tool not road or mountain bikes.

[@jrfty1]

@@marcusfilly great productive response! Very mature. Thank you also for the video

[@matthinsley807]

@@marcusfilly last time I tried the assault bike I put the seat in what felt most like my mountain bike, but I'm interested to try the higher/forwards position you've suggested.

[@mikebizzleuk]

60 seconds is enough for me on that bike. It's brutal. My trainer calls it the devil bike!

[@phillario9989]

Try the dumbells devil press !!!

[@bollemonster]

Satan's bicycle is what I've heard it called... it is brutal. I dread getting on it, which is half the problem :( I can do 10 minutes 30:30 absolute tops and it never gets any easier!

[@ht8083]

Satans saddle

[@hekmatfarok2109]

yeah body 💪💪💪💪❤❤❤

[@stultorumjunior]

Camera man!!! Please make full body show on the assault bike omg🤣🤣 so bad

[@Jswizzlefoshizzle]

😢

[@rda9692]

You are seating way too high... I think that you should discuss a little bit with a racing bike coach, he/she would provide you with some valuable input 👍🏻

[@marcusfilly]

Thank you for your comments. Racing on real bikes vs using the Assault Bike for competitive fitness are not one in the same. I've been competingon the assault bike for years and I've tried this every way possible. I know what works for me and many of my clients when it comes to producing power here on this machine.

[@feeltherush310]

Zlatan!

[@armandom28]

Can you please give details of your steroids/sarms stack?

[@marcusfilly]

despite what you might think I’ve not ever used any sort of sarm or steroid. but thanks for the compliment

[@armandom28]

@@marcusfilly lol....I guess you’re on the chicken, rice and broccoli stack.....

[@marcusfilly]

@@armandom28 that and a few others food staples

[@JC-ej1zy]

@@marcusfilly are you just bitter because you don't look like him ? Not everybody juices ! He doesn't look unnatural at all

[@Pn3DS]

Lol everybody who bigger than you is not natty? Shitty mindset

[@rrandomness]

every time i use the bike i want to die

[@marcusfilly]

it is a potent machine!

[@mostwanted3258]

Bruv show us how it used. Chatting way to much

[@marcusfilly]

Thank you for the feedback. This is an older video and we've done our best to get to the point in the newer ones.

[@yoziperformance6480]

This dude is overrated for real. Bunch of nonesense

[@babyboltbark]

Your speciality is shitting on utube

[@SergeRustic]

Small Fry, probably drives a lifted Ford 150

[@babyboltbark]

What do you do...shit around on utube