Step by step instructions, muscle activation and variants for the Air Bike.
The assault bike is a total-body cardio exercise performed on an air-resistance fan bike, where both the pedals and moving handlebars engage the legs and arms simultaneously. The air resistance increases with effort, making it as hard as you push.
Common mistakes content is coming soon.
The Air Bike is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.