Assault Bike

Setup

1. 01Adjust the seat so the knee keeps a slight bend at the bottom of the pedal stroke.
2. 02Set seat fore-aft so the kneecap sits roughly over the pedal spindle.
3. 03Grip the moving handles at mid-height with a relaxed but secure hold.
4. 04Sit tall with the trunk braced before the first hard stroke.

Execution

1. 01Start pedaling and pushing-pulling the handles in one coordinated rhythm.
2. 02Drive through the legs first; the arms assist rather than dominate.
3. 03Build to the target pace or wattage over the first few seconds.
4. 04Hold the interval pace, then spin easy to recover between efforts.

Checkpoints

• -Hips stay planted on the seat instead of rocking side to side.
• -The arm push and leg drive stay synchronized.
• -Breathing stays rhythmic rather than held.
• -Torso stays tall without collapsing over the handles.

Common mistakes

• -Setting the seat too low and grinding the knees.
• -Pulling with the arms only and letting the legs coast.
• -Sprinting the first interval so hard that the session falls apart.
• -Hunching the upper back and shrugging into the handles.