Ask any experienced athlete or coach about the air bike, and they’ll likely respond with a smile… or a shudder. The Assault or Echo bike has earned a reputation as one of the most brutal conditioning tools on the planet.
This challenge is simple in theory: burn 100 calories on the air bike as fast as possible. But in practice, it’s a gut check. A pacing game. A full-body mental war.
Whether you approach it as a sprint or a grind, you’ll come away fitter and humbled.
“The bike gives back what you give it and it gives it back fast.”
— RB100.Fitness
The Challenge Format
- Goal: Burn 100 calories
- Equipment: Assault Bike, Echo Bike, or any air resistance bike
- Scoring: Record your time to complete 100 calories
- Optional: Track average watts, cadence, and HR
Suggested Approaches:
- Sprint Strategy (Advanced): Go hard out the gate and hang on
- Pacing Strategy (Intermediate): 20-calorie intervals with rest
- Build-Up Sets (Beginner): 5×20 calories with 1–2 minutes rest between
Log your time and data in the RB100 Tracker.
Why the Air Bike Works
The air bike blends:
- Upper-body push + pull (arms, shoulders, back)
- Lower-body power (quads, glutes, hamstrings)
- Continuous resistance (the harder you go, the harder it fights back)
- Cardiovascular overload (heart and lungs under full duress)
It’s non-impact, scalable to any level, and brutally honest.
Tips for Success
- Grip: Relax your hands to avoid fatigue
- Breathing: Exhale forcefully every 2–3 cycles
- Cadence: Aim for consistency — avoid redlining too soon
- Posture: Sit tall, drive from hips, let arms flow with rhythm
Try not to stare at the monitor — break it into 10-calorie checkpoints or use a playlist to zone in.
Variations & Pairings
- Partner Format: 10 rounds of 10 calories each, switch every round
- EMOM: 10 calories per minute for 10 minutes
- Combo Workouts:
- Pair with #55: 100 Calories on the Rower
- Add #56: Sprint Intervals for full conditioning blast
- Finish with #28: 100 minutes of Mobility to recover the legs
Recovery Essentials
Expect fatigue in:
- Quads and glutes
- Forearms and grip
- Lungs and mindset
Cool down with light cycling, walking, and deep breathing. Follow up with #23: 100oz Water Daily and mobility work.
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