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