advanced · cardio
Assault / Air Bike Sprints
Short, nasty intervals on an air bike—high output, low skill barrier.
Quick answer
Warm up, then sprint 10–20 seconds all-out, recover 40–90 seconds easy. Repeat for 8–15 rounds. Cool down.
Air bikes humble everyone. Keep sprints short enough that power stays high. This is seasoning, not every-day training.
Form cues
- Drive arms and legs together
- Stay seated unless you intentionally stand
- Recover enough to quality-sprint again
Common mistakes
- Making every interval a 2-minute grind
- No warm-up
- Programming them daily
Programming notes
1×/week max for most lifters. Avoid the day before heavy squats if possible.
air bike