Short Answer

Yes, an assault bike can be an amazing way to perform zone 2 training. You just need to be sure that you can maintain a low heart rate throughout.

What Is Zone 2?

Zone 2 training, also known as low intensity steady state is a style of cardiovascular training which requires the heart rate to be kept low (between 65-75%) in order to improve the cardiovascular system, most notably increases mitochondria density and efficiency.

Why Is An Assault Bike Good For Zone 2 Training

An assault bike would be a perfect way to get in your zone 2 training if you can truly perform Zone 2 outputs on the assault bike.

Why An Assault Is Not Great For Zone 2 Training

The assault bike has very high drag, meaning some individuals, especially women with low body weights, can really struggle to perform the assault bike whilst maintaining a low heart rate or a conversational pace. This means that although an individual may attempt to use a low intensity, or an intensity that is drastically lower than when they do their high intensity interval training, their heart rate does not manage to stay in the desired zone and reap the rewards of performing zone two cardiovascular training.

Test The Assault Bike for Zone 2

The only way to find out if you can truly do your zone 2 training with an assault bike is to test if you are able to stay in the desired heart rate zone and are also able to maintain a conversational pace (are able to hold a conversation). Remember typically we are looking for zone 2 bouts to be 45 minutes or more, so the key part will be post the initial 20-30 mins, will you be able to maintain the desired heart rate.