Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
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
Bike is best used when the workout goal matches its main demand: cardio & jump rope capacity, clean mechanics, and scalable intensity.
Muscles Worked
QuadricepsHamstringsGlutesCalvesCoreDeltoids
Equipment
Assault Bike or Echo Bike
Best For, Avoid If, and Scaling
| Best for | Cardio & Jump Rope WODs, skill practice, and athletes who can keep bike mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| 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.
Related WODs
Use Bike in a Real Workout
Create a similar WOD
Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
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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