What Is The Assault Bike

The assault bike is one of the most difficult cardio machines that are currently used in gyms. It involves using both the upper and lower body to pedal. This mix of upper and lower body really differentiates it from the Concept 2 Bike Erg.

What Is The Rower

The rower is an erg which mimics the experience of rowing on water. It is used by both professional rowers and individuals looking to stay in great cardiovascular health. It also requires both the upper and lower body to row against the erg.

Similarities Between The Assault Bike and The Rower

Excellent For Cardiovascular Development

The main similarities between the rower and the assault bike is that they are both excellent means to develop all aspects of the cardiovascular system. In this article I will dive into the details of how they are slightly different, it is important to remember that these differences will be small preferences and both machines can be used extremely effectively to develop the cardiovascular system through both high intensity and low intensity training.

Perfect for all Abilities

Both the rower and the assault bike are beneficial to extreme beginners and the most advanced individuals. Beginners will need slightly more technique work on the rower than the assault bike, however beginners may struggle slightly more with the assault bike in the beginning as there is no option to change the intensity.

Differences Between The Assault Bike and The Rower

Technical Difference

There is a big technical disparity between the rower and the assault bike. The rower is a technical movement, with professional or amateur rowers often being shocked at the quality of rowing in Crossfit style gyms. The technical development to perform a safe effective workout on the rower is still relatively small, but is slightly more than the assault bike which is so simple that it makes it hard to get wrong.

Effectiveness for Low Intensity Training

The assault bike is not my favourite machine to use for low intensity training, there is something about it which makes it hard to keep the heart rate low and stay at a comfortable pace for a long period of time. Whereas the rower is perfect for 45-60 minute bouts of low intensity where the strokes can be long and slow. This is why my personal preference is to do low intensity training on the rower rather than the assault bike.

Effectiveness for High Intensity Training

The inverse is true for high intensity training, in that the assault bike would always be my go to device for performing extremely challenging high output intervals. Intervals where the time frame is two minutes or less are more effective at getting into extremely high intensities. This doesn’t mean that the rower is not effective, just that if I had to chose one, I would chose the assault bike every time. Test out a 1:1 minutes work to rest on both machines and see which one hurts the most. There is something about the assault bike which allows us to put our thoughts to one side and enter into a dark place which just isn’t the same for the rower, this may be because of the technical difference.

Factors to Take Into Consideration

What Is Your Goal?

If your purchasing either of these machines and trying to make a decision which is best for you then I would base it on your training goal and how you want to use the machine. If I was buying a machine for high intensity interval training I would buy the assault bike and if I was buying the machine for low intensity training then I would probably buy the rower (although my first choice would be the concept 2 bike, but that is just personal preference). If you want to do all forms of cardiovascular training then honestly it is just personal preference, both are going to be able to provide the adaptations your looking for.