Assault Bike Resistance: Understanding How It Works and How to Control Your Workout Intensity

Can you change the resistance on an Assault Bike?

No, you cannot mechanically adjust the resistance on an Assault Bike in the traditional sense, like turning a knob on a spin bike or selecting a weight. The resistance is dynamic and directly determined by the effort you exert, making it a unique and highly effective training tool.

Understanding Assault Bike Resistance: The Air-Driven Mechanism

Unlike traditional stationary bikes that use magnetic or friction-based braking systems with adjustable resistance levels, an Assault Bike (and other air bikes) operates on a fundamental principle of physics: air displacement and aerodynamic drag.

At the front of every Assault Bike is a large fan. As you pedal with your legs and push/pull with your arms, this fan rotates. The faster the fan spins, the more air it displaces and the greater the resistance it encounters from the air. This resistance is not fixed; it is variable and scales directly with your power output.

Key Principles:

• Dynamic Resistance: The resistance is not a static setting but rather a dynamic force that increases exponentially with your speed and effort.
• Aerodynamic Drag: The primary force creating resistance is aerodynamic drag, which is proportional to the square of the fan's rotational speed (and thus your power output). This means that doubling your speed quadruples the resistance.
• Full-Body Engagement: The coordinated effort of both your upper and lower body drives the fan, engaging a vast amount of muscle mass and contributing to the machine's high caloric expenditure and conditioning benefits.

The "Resistance" You Control: Your Effort

On an Assault Bike, you are the resistance control. The harder you pedal and push/pull, the more resistance the machine provides. This is often referred to as "isokinetic" or "accommodating" resistance, meaning the machine matches your effort. It will always provide as much resistance as you can generate.

This means:

• No Fixed Levels: There are no buttons or levers to select "level 1" or "level 10" resistance.
• Effort Dictates Output: Your speed (Revolutions Per Minute - RPM) and power output (watts) directly correlate to the resistance you experience. The more power you apply, the harder the bike feels.
• Infinite Resistance Curve: Because the resistance is dynamic, it offers an "infinite" resistance curve, always challenging you regardless of your strength or fitness level.

Factors Influencing Perceived Resistance

While you don't adjust a dial, several factors will influence how challenging your ride feels on an Assault Bike:

• RPM (Revolutions Per Minute): The most direct factor. Higher RPMs mean the fan is spinning faster, displacing more air, and thus generating significantly more resistance.
• Power Output (Watts): This is the objective measure of your work. Higher wattage output directly translates to greater resistance encountered.
• Body Position and Technique:
  • Engaging the Core: A strong core allows for more efficient power transfer from limbs to the fan.
  • Full Range of Motion: Utilizing the full push-pull of the handles and complete pedal strokes maximizes muscle engagement and power.
  • Coordinated Effort: Synchronizing arm and leg movements effectively increases overall power output and, consequently, resistance.

Practical Strategies for Modulating Workout Intensity

Since you can't change resistance mechanically, you change your intensity through your effort. This allows for incredibly versatile workouts.

• To Increase Intensity (Make it Harder):

  • Increase RPMs: Pedal and push/pull faster and harder. This is the most direct way to increase resistance.
  • Sprint Intervals: Alternate periods of maximal effort (e.g., 15-30 seconds) with periods of active recovery.
  • Maintain High Power Output: Focus on sustaining a high wattage or RPM for a set duration.
  • Focus on Legs or Arms Independently: While the Assault Bike is full-body, isolating one set of limbs can create a different kind of challenge and fatigue.

• To Decrease Intensity (Make it Easier):

  • Reduce RPMs: Pedal and push/pull more slowly. This will immediately reduce the resistance.
  • Sustain a Moderate Pace: Maintain a steady, comfortable RPM and power output for longer duration cardio.
  • Active Recovery: During interval training, slow down significantly during rest periods to allow for recovery.

Why This Design is Effective

The dynamic resistance of the Assault Bike is precisely why it's such a potent conditioning tool, beloved in CrossFit, HIIT, and general fitness:

• Scalability: It's equally challenging for a beginner and an elite athlete because the resistance always matches the user's output.
• High Power Output: The ability to generate immense power against accommodating resistance makes it excellent for developing explosive strength and anaerobic capacity.
• Full-Body Workout: It engages major muscle groups in both the upper and lower body simultaneously, providing a comprehensive cardiovascular and muscular workout.
• Low Impact: Despite the intensity, it's a low-impact exercise, making it suitable for individuals with joint concerns.
• Metabolic Conditioning: The demand for continuous, high-power output makes it highly effective for improving cardiovascular endurance and burning calories.

Conclusion

While you cannot mechanically change the resistance on an Assault Bike, the machine's ingenious design means that the resistance is always perfectly calibrated to your effort. By understanding how the air-driven fan works and how your power output dictates the challenge, you gain complete control over your workout intensity. This makes the Assault Bike an incredibly versatile and effective tool for achieving a wide range of fitness goals, from high-intensity interval training to steady-state cardiovascular conditioning.