The Power of Air Bikes

The air bike, also sometimes called the fan bike, has become a revolutionary piece of equipment in the fitness world as a unique combination of an elliptical and a stationary bike. These machines used to be more of a thing just for your local CrossFit gym (still kinda are), but now you can find them in many gyms and homes.

There are now several air bikes available from different companies, such as the Rogue Echo Bike, the Blitz Air Bike, and even the Schwinn Airdyne, but the Assault Fitness AssaultBike (formerly Assault Air Bike) is arguably the most popular, or at least the most well known, so much so that “assault bike” is sometimes used as a generic term for all air bikes. It’s like the Kleenex of air bikes, or something like that.

The AssaultBike was even the official air bike for the 2015 CrossFit Games (though CrossFit has also used air bikes from Rogue Fitness). In this article, we’ll talk briefly about the AssaultBike, and then we’ll discuss some of the general benefits of using an air bike, or fan bike.

The Assault Air Bike

The Assault Fitness AssaultBike wasn’t in the CrossFit games for nothing (it was the Assault Air Bike back then). It’s a well-engineered machine designed to meet the demands of athletes that common folks think are downright insane. While you’re bound to find some people who break it, most gymgoers, gym trainers, and athletes generally can testify that with its heavy-duty steel frame, the AssaultBike is made to be abused—and to abuse its users. It’s known as “the devil’s tricycle.”

The AssaultBike also features a state-of-the-art LCD console that provides a smorgasbord of data in real time. You can track heart rate, speed, RPM, calories burned, and even watts generated if you’re aiming to make your output more efficient. Keep in mind that this isn’t a big fancy touchscreen display. No, this gives you what you need to know without the distracting frills. It’s very similar to the screen on a Concept2 rower.

A small but extremely important feature of the AssaultBike is the highly adjustable (and comfortable) seat mount. The machine’s seat is adjustable vertically and horizontally, so nearly any user can get the seat to just the right position. This means the AssaultBike is a great option, and a smooth ride, for just about any body type. (To be fair, the Rogue Echo Bike and the Blitz Air Bike have this same feature.)

There are three different types of Assaultbike: Assaultbike Classic, Assaultbike Pro X, and Assaultbike Elite. Yes, the Assaultbike Classic is the basic model, and yes it’s the most popular. It offers more than enough for the average person, even the average athlete. But the other models do offer more perks, like a water bottle holder and Bluetooth access to the Assault Fitness app.

Air Resistance Means a Great Workout

Air resistance is the not-so-secret secret to air bikes. Air bikes use a large fan to generate resistance as you pedal. The faster and harder you pedal, the more air is moved by the fan, which increases the resistance. This basically means that the intensity of the workout increases directly proportionate to the effort you put in. If you want intense workouts, just go harder.

With an air bike, you can push yourself as hard as you desire, and the bike will respond to your effort in real time, making it perfect for high-intensity interval training (HIIT) and other challenging workouts.

Note: As we all know, fans make noise. Air bikes are no exception. Though the level of noise will vary between different kinds of air bikes, pretty much all air bikes create a lot of fan noise. If you have an AssaultBike, you can purchase an Assault wind screen that will at least reduce the air blowing on you, but of course, it won’t reduce the noise.

A Versatile Full-Body Workout

A typical stationary exercise bike is great for working out the lower body, but it won’t give you the kind of workout a fan bike can offer; namely, a normal stationary bike doesn’t do much for the upper body. Air bikes demand both strength and endurance from the user. The combination of pushing and pulling on the handlebars with intense pedaling engages multiple muscle groups all at the same time, providing nearly a full-body workout that most other exercise equipment can’t replicate.

In short, air bikes are versatile machines and can be used for many different fitness goals. With springs and intervals, you can increase strength. And using an air bike for steady-state cardio can improve endurance and cardiovascular health.

Air Bikes Don’t Have to Be an Exercise from Hell

Although air bikes are known for delivering a brutal workout, they can also be used for physical rehabilitation and low-impact training. These nifty little man-powered A/C units were originally designed to be used by seniors, and they served this purpose for nearly half a century. Perhaps some of you still remember playing with an older model air bike in your grandparents’ house.

Well, even though air bikes nowadays are more popular among hardcore athletes than grandmas and grandpas, they still hold that original low-impact functionality. Remember what we said earlier: the resistance increases with more effort, so the air bike is only as difficult as you make it. And the constant movement can be an efficient (and maybe fun) way to promote good blood flow. Air bikes can be beneficial for people with joint issues or those recovering from injuries, whether a CrossFit athlete or 70-year-old Mrs. Jones down the street.

High-Intensity Interval Training (HIIT)

One of the most effective, and most common, ways to use the AssaultBike or any air bike is in HIIT workouts. As per its name, HIIT exercises are workouts that incorporate intervals of intensity. By alternating between short bursts of intense effort and periods of rest, you can increase calorie burn and improve both your aerobic and anaerobic capacity.

Here’s one simple example of HIIT: Pedal at maximum effort for 30 seconds, and follow that with 10 seconds of rest (pedaling at minimum effort). Repeat this cycle for 8 rounds.

Steady-State Cardio

We mentioned steady-state cardio earlier in the article, so let’s explain briefly what this means. Steady-state cardio is a workout in which you maintain a moderate intensity for an extended period of time. It’s an extremely common way to workout, but most people don’t know it as “steady-state cardio.”

The purpose of this kind of workout is to increase endurance and cardiovascular strength and to burn fat and calories. Set a goal, such as distance or time, and maintain a consistent pace throughout the workout.

Active Recovery with Low Intensity

As we said earlier, a fan bike is a great tool for active recovery. On rest days or even after a really grueling workout, use the bike at a low intensity to keep your blood flowing and help your muscles recover. The low-impact functionality of the air bike makes it ideal for this kind of use.

Why Get an Air Bike?

Air bikes are versatile and highly effective gym equipment. You can use them for HIIT, for steady-state cardio, and for recovery. Without a doubt, it can be a great addition to any CrossFit gym or home gym (or any home regardless of preexisting workout equipment).

An air bike can help just about anyone achieve their fitness goals. If you want to lose weight, increase your muscle endurance, increase the strength of your heart, rehabilitate an injury, or build up muscle strength, an air bike can be an integral part of your plan.

Many air bikes are built well and offer a great workout. The AssaultBike is absolutely built to last, but the Rogue Echo Bike and the Blitz Air Bike, along with other air bikes, are also worthy machines. For most air bikes, the price point is high, but an air bike is well worth the investment if you get plenty of use out of it.