Response: Yes and No

Specificity is King

Specificity is one of the key principles of training, it states that we progress at the specific behaviour we are performing. In this case, the assault bike is most effective at improving performance on the assault bike, running is the most effective way to get better at running. Understanding this concept is key to answering this question. We must understand that nothing is going to be more effective at improving running performance than running. However, as with most things in strength and conditioning there are some nuances that need to be considered.

VO2 Max

VO2 max is the maximal amount of oxygen absorption and utilisation while exercising. It is a crucial indicator of cardiovascular health and sporting performance. VO2 max can be increased both through running, performing assault bike intervals, road biking, cross country skiing etc. In this sense, the assault bike can help improve running performance as it can help increase VO2 max.

Running Economy

Running economy however is another extremely important factor to running performance and is what differentiates individuals with the same VO2 maxes. Running economy is the efficiency at which the body can use the energy generated to run at specific paces. Running economy is all about technique and efficiency that develops over years and years of training. In this sense, the assault bike will do nothing to help improve running economy, which is crucial to running performance.

Case Studies

If we compare two individuals, identical twins, so all physiological factors are equal. One has not developed their cardiovascular system at all, one has high levels of cardiovascular fitness through using the assault bike three times a week. The individual who has a highly trained cardiovascular system will perform far better on a running test as their VO2 max will be higher than their twins and their running economy will be the same.

If however we compare another set of identical twins, one who runs three times a week and the other who runs twice a week and does the assault bike once per week. In this case the individual who runs three times a week will be better than the individual who runs twice a week (with all other factors being equal). This is because specificity is king and the most important factor when it comes to improving performance.

Using the Assault Bike in Your Training Programme

Personally, As someone who runs half marathons and marathons, I do still have the assault bike in my training programme. I run three to four times a week and only one of these is a threshold style session. Therefore I do high intensity intervals with the assault bike. Would it be better for my running if I were to perform this style of training in the context of running, yes, but I enjoy having a well rounded cardiovascular system and being able to deal with the assault bike. I also have to be very wary of how many kilometres I am running within any given week, so when I perform the assault bike I am taking load of my joints.

If you are in a similar situation, where you run regularly and want to use the assault bike, then it can be a great addition to your training programme. Just be aware that it is not the most “optimal” way to improve running performance.

Dealing with Load Tolerance

Load tolerance in running refers to the amount of kilometres your body is able to perform in a given week before injuries start to present themselves. I did not start running regularly until my late twenties and am only able to tolerate around 30-35km per week before I start to have some repetitive strain issues creep in. A lot of recreational runners deal with these sorts of issues, progressively increasing volume over long periods of time is the most effective way to stay injury free, of course alongside great recovery protocols.

This relates to the assault bike in the sense that If I cannot run more than 35km in a week, I therefore have a lot of time and energy to train my cardiovascular system. This means the assault bike is an amazing tool to develop the cardiovascular system before your body is able to tolerate more than 2-3 running sessions in a week.

Dealing with Injury

When dealing with an injury and you are unable to run but still able to perform the assault bike then it will maintain your VO2 max and I would highly recommend it. Whilst injured your running economy will become less efficient, but at least you will be able to maintain / improve your VO2 max through other cardiovascular activities such as the assault bike.

Conclusion

Due to the principle of specificity, running will improve your running more so than the assault bike. However, for whatever reason if you cannot run, be it load tolerance or injury, performing the assault bike can increase your VO2 max and therefore improve your running performance more effectively than not doing the assault bike.