What Is An Assault Bike

An assault bike is an Erg machine that involves using both the arms and the legs. It is known for how challenging it can be especially when used to perform high intensity interval training. Their are many different styles of assault bikes as many companies sell them, but they differentiate from a normal stationary bike in the fact that they require the use of the upper body.

What Is A Stationary Bike

A stationary bike is pretty self explanatory, it is a typical bike that you will find in gyms all over the world. It just has pedals and usually some sort of monitor. Unlike the assault bike it only uses the lower body to perform the work.

Similarities Between the Assault Bike and Stationary Bike

Erg Machines

Both the assault bike and stationary bike are what we call “ergs” in the sense that they allow us to perform bouts of cardiovascular training indoors. This means they can both be used for all styles of cardiovascular training to great effect.

Neither Are Weight Bearing

Neither the stationary bike nor the assault bike require you to carry your bodyweight. This is a very positive aspect of indoor cardiovascular machines, especially for those who are overweight and are looking to start some form of cardiovascular training. Running and biking out doors may be very likely to cause repetitive strain injuries for those who a severely overweight, making indoor cardiovascular machines like the assault bike and stationary bike a perfect option.

Differences Between The Assault Bike and Stationary Bike

Full Body vs LowerBody

The assault bike is truly a full body output and you get a real sense for that when performing assault bike workouts. Whereas the stationary bike is much more lower body dominant due to the fact that work is only done with the legs.

HIIT Outputs

The sensation when performing high intensity outputs is completely different on these two training machines, the assault bike is much more challenging when performing truly maximal intensity outputs and is perfect to perform HIIT intervals like 30:30 and 60:60. the stationary bike is also very effective, but the assault bike would always be my go to machine for these style of intervals.

Long Threshold Rides

The longer the workout, the more I prefer to use the stationary bike, the assault bike has a great way of making everything very high intensity. If I am looking to perform a long threshold workout where I maintain a high heart rate for bouts of 6-8 minutes for multiple intervals with low intensity rest between each interval I would always use the stationary bike. It is much easier and more sustainable to use the stationary bike for these sorts of outputs, the assault bike has a way of pulling the heart rate up even when we want to keep it low.

LISS / Zone 2

Technically both of these machines can be used for zone 2 training, but I would always pick the stationary bike if I had the choice. As mentioned above, maintaining a low intensity on the assault bike can be very challenging. There is also something uncomfortable about being on the assault bike for a long time, the aspect of not being able to rest the upper body does not make it conducive to low intensity training. Even compared to the rower where there is some rest between rhythmic strokes, the assault bike requires constant action from the upper and lower body which for me makes finding a state of low intensity very challenging.

Which Is More Effective

I do not like to say that one is more effective than the other, for me it really depends on the style of training you are looking to perform. If you are making a home gym purchasing decision, you need to ask yourself which style of training you want to be performing the most, if it is high intensity intervals then the assault bike is probably the best choice for you. If however it is long threshold rides or low intensity steady state then the stationary bike is likely for you. I hope this article helps you understand the difference between the assault bike and stationary bike and guides both your training and purchasing decisions.