The Assault Bike: Power, Efficiency, and Why It Belongs in Your Training

Written By tanner allen

The assault bike is one of the most effective, and humbling pieces of conditioning equipment out there. Whether you’re training for performance, fat loss, or mental toughness, it delivers.

Let’s break down proper form, how RPM and watts work, differences between men and women, and why this machine is so widely used.

Proper Form on the Assault Bike

The assault bike may look simple, but good form makes a huge difference in efficiency and output.

1. Seat Height

  • Your leg should have a slight bend at the bottom of the pedal stroke (not locked out).

  • Too low = quad burnout and inefficiency

  • Too high = loss of power and instability

2. Posture

  • Keep your chest tall and core engaged

  • Avoid hunching over the handlebars, you lose power in your arms when you hunch over

3. Full-Body Movement

  • Push and pull with your arms, don’t just let them move passively

4. Foot Position

  • Keep your feet flat and stable

  • Drive through the balls of your feet

Understanding RPM (Revolutions Per Minute)

RPM measures how fast you’re pedaling.

General Ranges:

  • Easy pace: 40–55 RPM

  • Moderate effort: 55–70 RPM

  • Hard effort: 70–85 RPM

  • Sprint: 85+ RPM

Higher RPM = more airflow resistance = exponentially harder effort. That’s why the assault bike feels brutal so quickly.

Understanding Watts (Power Output)

Watts measure power, not just speed. This is where the assault bike really shines.

  • RPM tells you how fast you’re moving

  • Watts tell you how much work you’re actually doing

Typical Watt Ranges:

Men:

  • Easy: 100–150 watts

  • Moderate: 150–250 watts

  • Hard: 250–400+ watts

  • Sprint: 500–1000+ watts

Women:

  • Easy: 75–125 watts

  • Moderate: 125–200 watts

  • Hard: 200–350+ watts

  • Sprint: 400–800+ watts

These ranges vary based on fitness level, but they give a solid baseline.

tanner allen
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