Air Assault Bike
HIIT Methods: Air Assault Dual Action Bike
The Air Assault dual action bike is a challenging metabolic disrupting machine. For older fitness clients, heavier folks, and those of us with legs that are less tolerant of impact, the Air Assault improves cardio-respiratory capacity and minimizes joint stress. If you are seeking an intense training experience, look no further than the Air Assault bike.
The number two reason people give for not exercising is limited time–lack of results is number one. The Air Assault solves both of these problems. Training sessions on the Air Assault are brief and very effective.
Set your seat for height and reach so at the bottom of the pedal stroke, the knee is bent about 20 degrees. The arms should not fully extend at the elbows. The bike is simple– increase the pedal speed and you push a greater volume of air. Go slow—less resistance. Go fast—more resistance. Keep a tall posture to effectively drive with the arms and assist the legs. I have outlined four of my favorite HIIT Air Assault training routines. As usual, remember to perform a movement preparation warm up before launching into a HIIT session.
30 seconds on / 30 seconds off
Ride at an exertion level of 7/10 (1 is a stroll and 10 is sprinting away from a lion) for 30 seconds and then pedal slowly at a 1/10 exertion level for 30 seconds. Repeat the cycle for ten intervals. You are done in ten minutes.
45 seconds on / 15 seconds off
Ride at an exertion level of 7/10 (1 is a stroll and 10 is swimming to escape the alligator) for 45 seconds and then pedal slowly for at a 1/10 exertion level for 30 seconds. Repeat the cycle for five intervals. This workout takes five minutes.
Twenty seconds on at an exertion level of 9/10 followed by ten seconds off at 1/10. Repeat eight times. This format is built right into the Air Assault bike timer. Do not get discouraged if you have to stop well before completing eight intervals. Work your way up to completing all four minutes of the session.
1.5, 1.0, 0.5 Mile Intervals
Ride for one and half miles and then rest 90 seconds. Ride for one mile and rest for 45 seconds. Ride for a half mile. Record you overall time.
View Mike’s video on the assault bike: https://youtu.be/8Y3rmX2cF3s
For more information on the many benefits of HIIT read the The One Minute Workout by Dr. Martin Gibala.
Michael S. O’Hara, PT, OCS, CSCS
We all have limited time to devote to exercise. We want optimal results for the time we spend in the gym. We want to avoid injury and train for a lifetime. For these reasons the dual action Air Assault bike should be part of your fitness program.
Dual action bikes use a fan to produce resistance. The faster you pedal, the more air the fan must move making the exercise more intense. All four extremities participate, so this creates a tremendous cardiovascular response you cannot get from other devices.
The Air Assault produces minimal orthopedic impact. Less joint stress is a good thing for most fitness clients and athletes. If we can rev up the metabolism and, at the same time, reduce impact on the joints, we can train for a lifetime and avoid visits to the physical therapist.
I have owned and consistently trained on the Schwinn Airdyne for many years. The Air Assault bike is significantly more challenging. Throw out your Airdyne times, there is no comparison. While the Air Assault is suitable for all ages and fitness levels, it can be one of the most intense training sessions you will ever experience.
Over the last year, I have developed several metabolic routines using the Air Assault. They are very effective for clients interested in improving body composition- less fat and more muscle. As is common with most great training programs, they are simple but not easy. Keep track of your results and try to set new records. Give each of these sessions at least one trial and let me know how it goes.
Air Assault Set Up
Set your seat for height and reach, so at the bottom of the pedal stroke, the knee is bent about 20 degrees. As you increase the pedal rpm’s, greater resistance is produced by the air displaced by the fan. Go slow—less resistance. Go fast—more resistance. You must stay tall in the saddle in order to effectively drive with the arms.
Fenton Fitness Fantathalon: Jacobs Ladder 400 feet followed immediately by a one mile Air Assault ride and then a 120 yard sled push with your bodyweight loaded on the sled. Record your total time. This is a once a month “my idea of fun” challenge.
Bike Up and Row Down: Begin with a 3 mile Air Assault ride followed by a 1500 meter Concept 2 Row. Record your total time. Once a week try to beat your best time. Set up the bike and rower ahead of time. You only get 20 seconds for the switch.
Calorie Conqueror: Set up the Air Assault bike and the SkiErg. I suggest that you completely close the damper on the SkiErg. Ride the Air Assault for 5 minutes. Record the total calories on the display and rest thirty seconds as you switch to the SkiErg. SkiErg for 5 minutes. Record the total calories on the display and rest thirty seconds as you switch back to the Air Assault. Bike for 5 minutes. Record the total calories on the display and rest thirty seconds as you switch to the SkiErg. SkiErg for 5 minutes. Record the total calories on the display. Add up your total calorie count for your twenty minutes of work.
Click on the link below to see video demonstration of bike set up and performance:
-Michael O’Hara, P.T., OCS, CSCS