How to Get Better at The Assault Bike Part 1

The dreaded Assault Bike, feared by many conquered by few. The assault bike never gets easier, you just get better.
There are few things as an athlete that you can do to improve your technique. In this video we go over three of them.
- How to position yourself on the bike.
- Pacing and what that looks like.
- How to stay tall and breath through the pain.
For more information head over to - www.crossfitfederalhill.com/
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[@noself22]

the seat height advice is relevant for ANY bike you ever ride :-) too many times i see people riding around with seat so low they putting excessive pressure on the knees.

[@aeternapreliator]

One of my pals banged out a 59' its explosive power & mindset. 💪🏼💪🏼👍🏼

[@thebrownfilmshow]

This is a really great video, I would lose the music after the intro. You don't need it.

[@CrossFitFedealHill]

Hey Rahum, thanks for the feedback! Always appreciated.

[@christymarks9586]

Thanks for sharing. Great advice.

[@CrossFitFedealHill]

Glad it was helpful!

[@IamSeeHan]

I never stopped to think that putting my head down closed off my airway to breathe. Definitely going to adjust my posture on the bike now. Thanks for the insight!

[@CrossFitFedealHill]

Love it! Let us know how it goes.

[@IamSeeHan]

CrossFit Federal Hill quick update. Applied the techniques shown in the video and while the assault bike still sucks, my pace is way more efficient and not as much as a struggle to burn the calories during the WOD. It’s wonderful to not feel like you’re suffocating while pedaling the bike from hades.

[@amg4150]

@@CrossFitFedealHill hi.what number do you put the seat at for a 6ft 2 man? Excellent video, it’s extremely helpful.😊👌👍

[@Motown919]

Just got my devils cycle, great video and helpful tips! Doing a mix of HIIT and steady pace to finish intense after a workout

[@CrossFitFedealHill]

Morgan, appreciate the support. Mixing it up is a great way to go. Enjoy the pain cave!

[@bassintheburgh]

2:33 totally me on the bike trying not to vomit

[@noself22]

other thing to note is centre of body weight pressing down on the seat as opposed to leaning forward. this way you get alot more action from the legs..

[@twistandlock]

Thanks this was great information. I was always getting on the bike after someone had finished and pretty much copying the all out sprint and what I called "crazy bird arm" movement. It was always a struggle. After adjusting the seat, 5 second sprint and proper form while pacing. I can do a 20 cal ride without stopping. Thanks for posting!!!

[@CrossFitFedealHill]

Ha, "Crazy Bird Arm" movement. Might steal that one! Thanks for the love @twistandlock!

[@gunnysreviews9411]

Thank you Sylvester Stallone. Great video

[@UpperCervicalHealthCenterBoise]

Great demo!

[@CrossFitFedealHill]

Thanks! Appreciate the kind words.

[@CrossFitFedealHill]

Thanks! Appreciate the kind words.

[@orvm9514]

How to get better: 1. Use both legs and arms don’t rely on one solely 😂 2. Build endurance 3. Mental toughness!! Always set mini goals that will lead you into the bigger goal! Echo bike > Assault 😠

[@Aman_0042]

I have back shoulder muscle pull can i use or not ?

[@CrossFitFedealHill]

Yeah man! Just lay off the handles if it bothers your shoulder.

[@onur.senturk]

What advice would you have about breathing?

[@CrossFitFedealHill]

Onur, 1st of all don't forget to breath! People usually come out hot and hold their breath for a few seconds. Then do your best to keep it under control by taking big deep breaths for as long as possible. Hope that helps!

[@onur.senturk]

So no short breaths, keep them as long as possible. It sure helps, thanks for the swift response 👊

[@seanjackson6752]

Don’t stop

[@enlightenedvision974]

Can I use this type of bike instead of the traditional gym bicycle? Lets say if id wanna do cycling for 30 minutes, NO INTERVALLS due to my heart.

[@djrounak]

is this good for elderly people, like my father is 68 and i am planning to gift one of these to him.

[@reecenevin1874]

I’d think so because it’s only as hard as you push the air they’re great for recovery so I don’t see why it wouldn’t be good for an elderly person

[@neilangus1363]

Is assault bike training advisable for over 50s?

[@CrossFitFedealHill]

All depends on a ton of other things. You should definitely consult with your doctor before jumping on the bike.

[@mskcrc]

I'd like to see her maintain form during an all-out sprint, not a leisurely spin like she's doing here

[@CrossFitFedealHill]

Yes, form would break during an all out sprint. Our goal would be able to find the best form we could during a sprint.

[@david029014]

Does this style of working out really burns more fat than traditional stationary bike

[@CrossFitFedealHill]

David, hard to answer that question as it will be different for everyone. But, overall if you push yourself safely on the Assault Bike with good coaching and solid workouts it will be more effective than a slow pace on a stationary bike. The Assault bike or any fan bike gets harder has you pedal faster which makes it a powerful machine when used correctly. With that said for some athletes a 30-40 minute session on a stationary bike is just what they need. It all depends on where you are on your fitness journey. Hope that helps!

[@cliffcox7643]

I race road bike competitively and this thing is hard. I think i know why.. On road bike you use your legs. With this your use your legs and arms. so double the energy expendiature.

[@CrossFitFedealHill]

Cliff- for sure! It is brutal!

[@edouarddalphond5018]

This is what I call the devil’s machine

[@EricOWilliam]

🤣🤣🤣

[@littlebear444]

Good ol Devil’s Tricycle

[@rushabs1719]

Breath

[@Interdiction]

Anyone had any first hand experience of these ...Do they actually work for your cardio

[@colleenr2]

Michael Wall omg, yes! They are a full body workout. I go to a CF box that offers a cycling class around this kind of bike, and I’m obsessed. I don’t recommend using them for distance at high speed like a spin bike though. I mean, you can, if you’re used to high resistance on a spin bike. Personally, I like using them for HIIT/Tabata workouts. What makes you question their efficacy?

[@CrossFitFedealHill]

Colleen totally agree! Great for interval or intensity work!

[@SuperbizonR]

@@colleenr2 can you use them for traditional low intensity, long cardio?

[@colleenr2]

Superbizon Rus if you want to use them for more LISS cardio, I would suggest biking on it using just your legs. Some air bikes have more resistance than others though, so depending on the bike, you may need to use more force to pedal.

[@ikeafridge943]

My boxing coach makes us do this shit all the time when we have a fight or something coming up. He insists it’s one of the best ways to increase lung capacity so I would say so.

[@graemejones9707]

Sprint?! I have one of these and what she's doing there isn't even warm-up speed

[@dahmanemtl8912]

Nobody said it so I will... You look like Sylvester Stallone

[@CrossFitFedealHill]

I'll take it! Thanks for the comment.

[@GT-sc5sk]

loud, to loud to be used and have fun

[@williamkelly5689]

And I use the exercise bike over the treadmill so I can watch videos the treadmill is too noisy.

[@Rose.Of.Hizaki]

she looks like she's being held hostage

[@UnificationBoard]

Everyone looks/feels like that on an Assault Bike.

[@dc2090]

Probably the worst HIIT workout IMO.

[@jeansiegel3958]

unless it is the only machine in the gym (24 Hour Fitness) to do HIIT

[@byefelicia8632]

Lower the f king background music.

[@Eternallydisappointedpodcast]

Crossfitters will make a video of anything to make themselves feel important

[@heidijansenvanvuuren6300]

ouch! Sour grapes...

[@125southernnh2]

What a petty remark.

[@whatchamacallit70]

I guess you never outgrew high school huh

[@Eternallydisappointedpodcast]

@@whatchamacallit70 Judging by your grammar you didn't attend high school, so go back to washing dishes or whatever you do.