Airdyne Bike and Assault Bike: Technique, Benefits and Common Mistakes

Airdyne Bike - Fitzabout

The Airdyne Bike and Assault Bike workouts are extremely intense and can get the heart rate through the roof in seconds, that’s because the Airdyne Bike is a master of resistance.

The Airdyne bike and assault bike offer a great alternative to the SMIT because it incorporates upper body exercise with the pedaling action of the feet and allows you to speed up and slow down without manipulating the settings.

This makes them ideal for HIIT enthusiasts. As you know, high intensity interval training (HIIT) is a great way to reduce fat and increase the aerobic endurance.

Benefits of Airdyne Bike and Assault Bike

Airdyne Bike, Assault Bike and Air Bike have gained a lot of popularity over the years. Although these bike workouts are low-impact, the supramaximal intervals performed on it make for a very challenging conditioning workout.

Aerobic exercise, such as using an Airdyne bike and assault bike, is a great way to lose weight. Some estimates suggest that an Airdyne bike may burn more calories than a regular stationary bike. Using a moderate resistance level, the average person can burn 260–298 calories within 30 minutes while riding a stationary bike.

The Airdyne bike gives you the ability to promote cardio health, which lowers your risk of heart disease, high blood pressure, type 2 diabetes and other diseases.[1]

There has been a lot of research into the relationship between exercise and lowering the risk of cancer. Researchers found that people who exercised the most had lower rates of various types of cancer.[2]

Additionally, it is believed that exercise and increased physical activity lead to a stronger immune system, lower inflammation and higher levels of natural antioxidants, all of which help reduce the risk of cancer.

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Cardio workouts, such as the Airdyne bike, assault bike, upright bike and air bike, help the heart pump blood more efficiently throughout the body. It is also excellent for lung health, which makes them more efficient at delivering oxygen to the blood, muscles, and brain. Using a fan bike may also improve memory and reduce the risk of dementia and Alzheimer’s.

Studies have shown that regular aerobic exercise such as using a fan bike can reduce stress, elevate your mood, improve sleep, and improve self-esteem. Cardio workouts release chemicals called endorphins, which trigger positive emotion.[3]

There’s no better way to build leg muscles than using a fan bike. Using a fan bike can impact core-strengthening muscles like your glutes, back muscles and abdominals, as well as leg muscles including calves, quadriceps and hamstrings.

Moving the handlebars on a fan bike can build up your triceps, shoulders and biceps while you ride. Building your leg muscles this way is easy on the joints of your feet, knees and ankles without pounding so much on the pavement.

Airdyne Bike Technique and Common Mistakes

The Airdyne bike doesn’t sound that hard, it has been known to make big people cry, anyone who has used this bike knows that this piece of equipment can be especially painful when used to develop anaerobic systems could. The front wheel has a fan which provides resistance to the wind. The harder you pedal the feet and pump the arms, the higher the resistance.

The number of calories burned depends on the weight, speed, resistance and duration of the workout. According to Harvard Health Publishing, a 155-pound person can burn 260–298 calories during a 30-minute vigorous workout on a stationary bike. However, this number may actually be higher for people who use Airdyne bikes and Assault bikes as these bikes work on the upper body as well as the lower body.

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Pedal the feet and move the arms as hard and fast as you can for 15 to 45 seconds. Rest completely for 45 seconds to 3 minutes between intervals.

  • Leaning forward is fine because you’re performing the intense part of each interval.
  • During the rest position between each work interval, you can remain on the bike or get off the bike and stand up or pace for a bit before starting the next work interval.

Common Mistakes

For the most part, how you ride an Airdyne Bike will be pretty intuitive. But using this bike is a specific skill, as is all, with a few form tips he recommends before and during the ride.

And assuming you don’t want to be put off by injury or pain, you’d be wise to learn that skill before you begin.

Be sure to adjust the seat to hip height. For most people, this is the height that allows them to pedal without placing their feet in a locked-out position or overly bent position, which is ideal.

You don’t have to look like a Hunchback of Notre Dame when carrying this cardio tool.

Once on the board, think about sitting up straight. Not only will this make it easier to get air into the body, but it will also give you more distance to push and pull the handle than if you were leaning forward.

What you do with the feet also matters here. If you try to use only your upper body during a workout, you’ll wear out faster.

Think about keeping the knees in a straight line, not letting them flare butterfly-style at the top of each rotation. This will allow you to exert maximum force on the pedal and thus increase power output.

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Airdyne Bike and Assault Bike for HIIT

TimeSpeed & Recovery
5 minuteswarm-up
30 secondsspeed up
30 secondsrecovery
45 secondsspeed up
45 secondsrecovery
60 secondsspeed up
60 secondsrecovery
30 secondsspeed up
30 secondsrecovery
45 secondsspeed up
45 secondsrecovery
60 secondsspeed up
60 secondsrecovery
30 secondsspeed up
30 secondsrecovery
45 secondsspeed up
45 secondsrecovery
60 secondsspeed up
60 secondsrecovery
3 minutescool down

Bottom line

When using a fan bike (such as an Airdyne Bike, Assault Bike, Upright Bike, or Air Bike), there are no rules on how long or hard you have to ride, but keep your fitness level and abilities in mind.

Along with a healthy diet, cardio exercise, such as using a fan bike, is one of the best ways to increase the overall fitness, reduce the risk of diseases, and maintain a healthy lifestyle.

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Article Sources +
  1. Front Cardiovasc Med. 2018; 5: 135. doi: 10.3389/fcvm.2018.00135. Cardiovascular Effects and Benefits of Exercise. Available here:[]
  2. National Cancer Institute. Physical Activity and Cancer. Available here:[]
  3. Prim Care Companion J Clin Psychiatry. 2006; 8(2): 106. doi: 10.4088/pcc.v08n0208a. Exercise for Mental Health. Available here:[]

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