As part of our workouts here at Average Joe’s, cardio-based exercises can include burpees, box jumps, rowing, and of course…. the Assault Bikes! But what’s so special about the Assault Bikes (apart from them feeling brutal!) and why do we use them?


The Assault Bike is a great ‘default to’ exercise. If running or rowing is currently something you are unable to do due to injury, the Assault Bike is a great way to modify that movement in your workout.  If you have a rolled ankle or a quad or hip flexor strain, the Assault Bike provides a good option for exercising safely. It could potentially be a great tool for rehabilitation as it provides safe movement with no impact. It also allows the area of the injury to move and provide blood flow to the area to aid in recovery.

Metabolic conditioning

The Assault Bike is also great for metabolic conditioning, as it can help break through plateaus in your training. If your aerobic capacity is not feeling as if it has improved, the Assault Bike is a great way to incorporate interval training to build your aerobic capacity without losing strength and muscle mass.

Mind over matter

The Assault Bike can also enhance your mindset. If you use the Assault Bike at high intensity, it is NOT easy! The Assault Bike is a great test of mental toughness and how to sustain a positive mindset through pain.

Active recovery

If your rest days consist of sitting around, odds are that your recovery is probably not fantastic. Of course, being mobile can benefit your recovery if it includes smashing or rolling out sore spots, but increasing blood flow to different areas of  the body can also benefit your recovery. You can get the blood flowing by going for a walk or even a ‘light’ row, but the Assault Bike can be another great tool for recovery. By no means are we encouraging you to hop on and bike at a particularly high intensity; just pick a moderate pace that will get your heart rate going for at least ten minutes.

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