The Air Bike, often called the Assault Bike, is a powerhouse for conditioning and calorie burn. Unlike traditional stationary bikes, the air resistance system automatically increases intensity the harder you push, creating a self-regulating challenge. This makes it ideal for interval training, metabolic conditioning, and HYROX preparation.

Each pedal stroke drives a large fan, while the arms work in tandem using push-pull handles. This dual-action design engages the entire body legs, chest, back, and core producing one of the most effective full-body cardio workouts available. The Air Bike’s ability to adjust resistance dynamically means it scales perfectly from beginners to elite athletes.

To maximise benefits, maintain controlled cadence in longer sessions or go all-out for short intervals. Typical programming includes “Tabata” intervals (20 seconds max effort, 10 seconds rest × 8 rounds) or 10×30s sprints with equal recovery. For endurance, 10–20 minutes at 60–70% effort develops aerobic capacity.

Common errors include overreliance on the arms or losing posture when fatigued. Keep the torso upright, core engaged, and drive through both arms and legs. RB100 athletes often test themselves with a 100-calorie Air Bike sprint — a brutal blend of power and mental fortitude.