Bike Repeatable AMRAP
bike wod
AMRAP 12
12/10 calories bike
8 controlled air squats
Keep every round within a consistent pace
Cardio & Jump Rope
Bike (Assault Bike) — CrossFit Technique Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
Assault Bike (fan bike) cycling is CrossFit's most notoriously demanding cardio modality. Unlike a standard stationary bike, the Assault Bike uses both arms and legs simultaneously, with air resistance that scales with effort — the harder you push, the harder it gets. In WODs, bike is typically prescribed in calories. The Assault Bike is used for short, high-intensity intervals and as a warm-up tool, but also appears in longer conditioning pieces for athletes with lower-body injuries who cannot run. Its reputation is well-earned: a max 10-second sprint on the Assault Bike produces one of the highest heart-rate responses of any exercise.
Quick answer
Assault Bike (fan bike) cycling is CrossFit's most notoriously demanding cardio modality. Use repeatable sets of Bike and scale before breathing speed causes range of motion or control to disappear.
Curated demonstration
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Making the Assault Bike Suck Less
The Ready State · reviewed 2026-08-06
Muscles Worked
QuadricepsHamstringsGlutesCalvesCoreDeltoids
Equipment
Assault Bike or Echo Bike
Best For, Avoid If, and Scaling
| Best for | Bike conditioning when the goal is repeatable output through quadriceps and hamstrings, with a version that matches the athlete's current capacity. |
|---|---|
| Avoid if | Avoid or scale Bike if pain changes the movement or the intended position cannot be controlled. Correct this common fault before adding volume: using only the legs — the Assault Bike is not a regular stationary bike. The upper body contributes significantly. |
| Scaling | Reduce calories, substitute with 400m run or 500m row. |
How to Do the Bike
1
Adjust seat height: leg should be nearly fully extended at the bottom of the pedal stroke.
2
Grip the handles firmly — you will push AND pull throughout.
3
Begin with even push-pull on handles coordinated with the pedal stroke.
4
For high-intensity efforts: drive the legs hard, pull handles toward you, push them away simultaneously.
5
Maintain an upright torso — do not collapse forward when fatigued.
6
Monitor RPM and calorie output to maintain consistent effort across the workout.
Common Mistakes
✕
Using only the legs — the Assault Bike is not a regular stationary bike. The upper body contributes significantly.
✕
Setting saddle too high or low — incorrect height reduces power and increases joint stress.
✕
Sprinting at maximum effort in long WODs — the Assault Bike punishes uneven pacing severely.
Coaching Tips
✓
Find a sustainable RPM you can hold for the entire prescribed calorie count before red-lining.
✓
For max-effort sprint intervals, an all-out 10-second effort on the Assault Bike produces extreme HR spikes — use for testing or Tabata.
✓
"Pace yourself" advice is especially critical on the Assault Bike — most athletes go out too hard and crater in the second half.
Scaling Options
Easier / Beginner
Reduce calories, substitute with 400m run or 500m row.
Harder / Advanced
Higher target RPM, or add a time cap to force intensity across the set.
Training Examples
Train Bike with a Clear Purpose
Create a similar workout
Bike Conditioning Intervals
bike conditioning
Every 3:00 x 6 rounds
12/10 calories bike
8 controlled bodyweight reps
Rest for the remainder; avoid a first-round sprint
Frequently Asked Questions
Why is the Assault Bike so much harder than other cardio equipment?
The Assault Bike uses air resistance that scales with effort — there is no ceiling. It also requires simultaneous upper and lower body work, engaging more total muscle mass than running or rowing alone. This creates a cardiovascular demand that can be overwhelming, especially for athletes who are strong but lack upper-body cardio conditioning.
Build It Into a Workout
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