Assault Bike

Muscles worked: .

How to do it

1. Set the seat so your leg is almost straight at the bottom of the pedal stroke.
2. Take the handles and drive with the arms and legs together.
3. For steady work, hold a pace you could talk through.
4. For intervals, go hard for 20 to 40 seconds, then spin easy to recover.
5. Log the minutes. It is brutal conditioning - respect the first set.

Coaching cues

The two cues IronPack shows on this exercise's card mid-workout:

• Arms and legs together
• Brutal conditioning

Logging it

Logged as minutes with a built-in stopwatch. Cardio pays cadence and streak progress, not records.

Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.