No matter how much you like running, you can’t deny there are times when you get bored with it, and need a change of pace. This is also an opportune time to change your training style, to increase your overall fitness and performance. This is why I’ve created these 30 savage assault bike workouts for runners. As the name implies, they are very difficult and they will increase your fitness. If you work hard, this can translate into faster running times, and quicker recovery between workouts. Keep reading for more.
Some runners might be wondering why they should even consider doing these assault bike workouts. After all, biking won’t help their running performance will it? That’s where you’re wrong. This research study highlights that there is a strong performance increase for runners who did 4 weeks of high intensity interval training on a bicycle.
Not only did the cycle work help the runners increase cardiovascular fitness, the researchers found that a 4 week HIIT running program did not help cyclists. This shows that cross training can indeed be beneficial for runners. However, I think there is an even more compelling reason why runners might want to cross train on the assault airbike.
Avoid Running Over-Use Injuries with the Assault Bike
Running is definitely one of the most popular forms of exercise but it certainly isn’t without its share of injuries. This meta-analysis shows that at least 20% of runners suffer from one of several common injuries. Things like stress fractures, tendon issues, and joint pain are quite common in the running community.
One of the best ways to avoid these types of over-use injuries, is to replace a stressful workout with a low-impact workout. Note, that I’m not saying you shouldn’t run. I’m saying that you can easily substitute some of your running with assault bike work to allow your body to avoid injury.
If you’ve never used an assault bike, or fan bike before, you’re in for a real treat. In my opinion, as fitness coach of many years, I think it’s one of the best conditioning tools available. It is low impact, and uses your entire body. It also causes little soreness.
Most importantly it uses a large percentage of your bodies muscle mass, which will have the greatest impact on your bodies’ aerobic, and anaerobic energy systems. Said a little more plainly, it’s very easy to do an intense workout on the assault bike. It’s much more effective than a traditional stationary bike or something like an elliptical machine.
Assault Bike Training Program for Runners
Just because I think assault bike workouts are a great way to jack up your heart rate, while working your upper body and lower body, doesn’t mean that it’s all you need to do. If you’re a runner then your primary job is to run. If you want to improve your performance, while allowing some of your tendons and muscles to recover, then you need to integrate the assault bike into your training program.
For most runners I recommend starting the 30 Savage Assault Bike Workouts for Runners program by adding in two assault bike sessions per week. You should do this by substituting one running day for an assault bike workout, and adding in another session of assault bike work.
More advanced runners may want to try 3 assault bike sessions per week, but I wouldn’t go any higher than that. Running is still the primary goal, so we need to keep the majority of our energy for that. Assault bike training needs to supplement your overall goals, not supplant them.
Let’s get into the program!
30 Savage Assault Bike Workouts for Runners: Overview
This program is written in sequential order from left to right, top to bottom. It’s read just like a calendar. Moreover it’s designed to supplement your running program, which means you are in charge of adding it in to your training schedule.
These great workouts are very difficult, so I wouldn’t recommend putting a challenging running workout right before or after an assault bike day. Try to space challenging running workouts further away from challenging assault bike work. Hard intervals on the bike would be better paired with easy run/long runs, for example.
Next, let’s take a look at the program, and see each full-body workout you will be doing.
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30 Savage Assault Bike Workouts for Runners: The Program
You’ll start out with 10min for max calories, and then move on to the Tabata interval on the next workout. You’ll finish with 10min for max calories as well. This is our test workout so we can establish a baseline, and then see how much you’ve improved, from beginning to end. If you’re doing two assault bike workouts per week then this program should last you 15 weeks!
Most of these workouts are high-intensity interval training, or a hiit session. This means that you will be working to your max capacity with short intervals, and even shorter rest periods. These difficult sessions are a great way to increase your fitness, and are used liberally in this program.
I do want to point out that you can use the assault bike as a recovery tool, by pedaling at easy effort. There’s no reason why you can’t replace a longer running session with assault bike work, I just haven’t incorporated this method into my program here.
Obviously, these are only the the workouts. I strongly encourage you to do an easy warm up for 3-5 minutes at moderate pace. I then encourage you to do a few intense intervals (10-30sec) to warm up your anaerobic energy systems specifically. Once you’ve finished this warm up you can take 60-120 seconds of rest, before starting the specified workout.
You’ll note that there is a wide variety of programming. Most of these are high intensity interval training sessions, but some are lactate threshold, and aerobic energy systems work. While all of your energy systems are in use for every workout, each one has a specific target, and ideal power output.
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If you use a training watch, like my favorite Garmin Epix 2, then I strongly recommend using it’s heart rate function to help you on the days where I’ve specified something like 80% effort. If you’re using the watch, all you have to do is work at 80% heart rate, which makes it a little more precise than guessing how hard you’re working on an unfamiliar piece of equipment.
Now let’s review some of the most common fan bikes, and review their pro’s and con’s.
Which is the Best Air Bike for You?
All fan bikes, or air bikes, are low impact cardio machines, but each has their own specific feel. I’ve used all of the most common exercise bikes including: Assault AirBike Classic, Assault AirBike Elite, Rogue Echo Bike, and several Schwinn varieties. Let’s talk about their pluses and minuses.
If you want to increase your fitness, and gain some muscle, then check this program out.
Assault AirBike Classic
This is the cheapest, and best option. In fact, I sold my C2 rower several years ago to purchase the assault bike. Like all such bikes, the Assault AirBike Classic uses wind resistance to generate drag that must be overcome by your pedaling.
The Assault Air Classic Bike allows you to generate momentum. If you stop pedaling, it will continue to move while slowly winding down. I prefer this as it feels like a normal solid mechanical process that gradually slows. As you’ll see, other bikes don’t feel this way at all.
I also find that the seat on this is the most comfortable out of all the other bikes I’ve tried. It’s adjustable for height, and forward and back movement. This allows you to find your perfect riding position no matter how tall or short you might be. I strongly recommend this bike.
Assault AirBike Elite
This is the more expensive, updated version of the original Assault AirBike Classic. It is more durable, and has a different monitor. This version of the bike is best for commercial fitness facilities as it’s more likely to tolerate abuse.
They’ve also revamped the handle position on the Assault AirBike Elite, which I find follows a more natural arc for your upper body. This would be my favorite bike, but they decided to go with a wide hard saddle, which I don’t find particularly comfortable. I’m certain you could swap this out if you really wanted to however.
Rogue Echo Bike
If you’re a CrossFit athlete, or you’ve watched the CrossFit games, then you’ll have seen the Rogue Echo Bike. It is widely considered the most difficult fan bike, but it is my least favorite pick. Both Assault AirBike varieties have some residual momentum, and will continue moving after you’ve stopped pedaling for a while. This isn’t the case with the Rogue Echo Bike
It has a large fan and larger surface area. This means once you stop pedaling, it slows down immediately. I don’t know why this bothers me, but I really don’t like that feeling. Maybe it’s because it isn’t anything like a regular bicycle, where you can coast when you stop pedaling.
I also find the seat to be very uncomfortable. I feel like Rogue put together a very durable machine that can take a lot of abuse for years, but they spent less time optimizing it for comfort. If you compete in CrossFit competitions, then this is probably the one you should use, as it’s what you’ll see there. If you’re a runner that wants to increase their fitness then feel free to use one of the Assault Airbike versions.
Final Thoughts
These 30 Savage Assault Bike Workouts for Runners are designed to hammer your anaerobic and aerobic energy systems. Most research shows that hard HIIT style training is the most beneficial for moderate to well trained athletes. Elite athletes actually need more easy runs, and total mileage.
Remember try 2-3 assault bike workouts each week. Add them in closer in proximity to your easier running workouts, and you’ll find that your overall fitness will increase. Don’t forget to plan those all important rest days in there as well!
If you have any questions or comments, put them in the comments section below, and I’ll get you an answer. Now get out there, and get training. Good luck!
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