Discover Versatility of Air Bikes: Workout Variations & Techniques


Air bikes have become increasingly popular in the fitness world due to their versatility and ability to deliver effective full-body workouts. Unlike traditional exercise bikes, air bikes, like Assault Air Bikes, utilise a fan or air resistance system, allowing users to simultaneously engage their upper and lower bodies.

This article will explore the various workout variations and techniques that can be performed on air bikes, helping you maximise your fitness routine and achieve your goals.

HIIT (High-Intensity Interval Training) Workouts

HIIT workouts are known for their efficiency in burning calories and improving cardiovascular fitness. You can take your HIIT sessions to the next level with air bikes. Start with a warm-up, gradually increasing your speed and resistance. Then, alternate between short bursts of intense pedalling and active recovery periods.

For example, pedal faster for 20 seconds, followed by 40 seconds of slower pedalling. Repeat this cycle for a set duration or a specific number of rounds. HIIT on air bikes challenges your aerobic and anaerobic systems, improving endurance and fat burning.


Tabata Training

Tabata training is a type of HIIT that follows 20 seconds of work and 10 seconds of rest pattern. With an air bike, you can perform Tabata intervals by pedalling as hard as possible for 20 seconds, followed by 10 seconds of rest. Repeat this eight times to complete a full Tabata set. This short yet intense workout pushes your limits, increases your metabolism, and boosts your overall fitness.

Upper Body Emphasis

One of the unique features of air bikes is the ability to engage your upper and lower bodies. To focus more on your upper body, reduce the resistance or pedal speed and use your arms to generate most of the power. Grasp the handles firmly and push and pull them with force while maintaining a steady pedalling motion. This technique targets your arms, shoulders, and back, providing an excellent upper-body workout.

Lower Body Emphasis

On the other hand, if you want to place more emphasis on your lower body, increase the resistance and concentrate on driving the pedals with your legs. Maintain a steady pace while pushing through the resistance to engage your quads, hamstrings, and glutes. This variation simulates the experience of climbing uphill, strengthening your lower body muscles and enhancing your leg power.

Total Body Blast

Combine upper and lower body movements to experience a full-body workout on an air bike. Alternate between periods of focusing on your upper and lower body by adjusting your pedal speed, resistance, and arm engagement.

For example, pedal at high speed while using your arms for a minute, then slow down and switch to a lower body emphasis for the next minute. This total body blast engages multiple muscle groups and elevates your heart rate, improving strength and endurance.

Endurance Training

Air bikes are excellent tools for endurance training. Set moderate resistance and maintain a steady pace for an extended period. Start with a duration that challenges you, such as 20 minutes, and gradually increase the time as your stamina improves. Endurance training on air bikes enhances cardiovascular fitness, strengthens muscles, and improves overall staying power.

Active Recovery and Rehabilitation

Air bikes can also be used for dynamic recovery and rehabilitation purposes. The low-impact nature of cycling on an air bike makes it a suitable option for individuals recovering from injuries or looking for gentle exercise.

Adjust the resistance and pace according to your convenience level and slowly pedal to improve blood flow, range of motion, and joint mobility. Consult a healthcare provider or physical therapist to determine your appropriate intensity and duration needs.


Air bikes, like Assault Air Bikes, offer various workout variations and techniques that cater to different fitness goals and preferences. From high-intensity interval training to total body workouts, endurance training to rehabilitation, the versatility of air bikes makes them an excellent choice for individuals seeking an efficient and effective fitness routine.

Incorporate these variations and techniques into your workouts to experience the full potential of air bike training and take your fitness journey to new heights.