Bike (Assault/Echo)
Beginner
Fan bike (Assault or Echo) providing full-body cardio through arm and leg-driven resistance.
Muscle Groups
hamstringsquadricepsbicepscoreglutesshoulderstriceps
Equipment
assault bike
Coaching Cues
- 1Push and pull with your arms, do not just hold the handles
- 2Drive through the full pedal stroke
- 3Pace yourself — the bike punishes going out too fast
Standards
- 1Monitor displays completed calories or distance
- 2Both arms and legs must be used
- 3Maintain continuous movement until target is reached
Scaling Options
- •Reduce calories or distance
- •Lower intensity steady pace