as a cyclist, your recommendation seems to be hurtful for your knees. You are right for the 'upright' and arms position, but the way you suggest setting up the cycling position is putting to much pressure on the knees, the angles are wrong from a cyclist perspective.
I am 6’2”. Have always rode 7 on height and all the way back. I love 10 min max cal tests and do them regularly. Can’t wait to lift seat to 10 and forward some and test this weekend. See if I can finally break 200.🤙
I'm resuming training post-meniscus injury. Would it be advisable to stick to a 30/30 20 minute routine or should I vary my workout duration? Thanks for this helpful video.
Assault bike is all mental. Important part is to not over think anything. I just close my eyes and hope for the best. I know I have to get to a 5 minut mark while doing my best and that's all I do. I tell myself what's the worst thing that can happen ? If I REALLY can't go forward my body will tell me. It will shut down. But it never did. You can always do more then you think you can. For couple of months you will be dizzy once you get off the assault bike,you will even feel like you want to vomit,your knees will feel weak etc. But that goes aways after a while and all that stays is the burn.
Marcus I am 24 days post hospital after 10 days COVID double pneumonia at 58. After 7 days at home I got back on my blitz bike. Was only able to do 1.1 miles took me 5 min that was Dec 7. Been working a little bit every day. Yesterday, Dec 23 I was at 5 miles in 19:24. Before doing today's ride I watched this video and made the recommended adjustments. Bottom line I knocked 10% off my time for 5 mile ride and got it done in 17:38 at an average 17 MPH pace. My best so far. Thanks. I am now a subscriber and look forward to more tips.
Hey loved how you covered the information, great content. It would be great to have a wider angle for showing everything you're doing in a single frame, instead of shaking the camera all over following your indications.
As a runner with an SI joint injury I’m using this bike during recovery to preserve my aerobic base, but I need to prevent hiking my hips when I’m pedalling, so I put in on the shortest setting (I’m 5’4). Do you recommend I still heighten it? What do you recommend
Does your current bike setting allow you to bike without pain? If so, then keep it there. The ideal setting would be one where you maintain a slight bend in your knee when you're extended (not completely locked out). However, if this hurts while you are healing, keep your current setting.
I’ve worked my way up on the 30s on 30s off for 30 mins. Now I wonder what’s a good goal wattage for the sprints? Like what is an athletes wattage output, say for Muay Thai . I’ve been doing 350-400 watts.
Excellent video thanks for sharing, for the 30/30 you want us to get a pace that is slightly uncomfortable or not at all? And how often do you recommend do it? Every other day?, I want to get better at the ass bike. Thanks
Do you have a video showing different workouts good to do with the assault bike!? I am into martial arts and want to increase my stamina in sparring... How best would you advice me to arrange a week of workout on this bike!? thanks for a great demo! Gonna test it out this week :)
If someone had a goal of muscle growth instead of performance would it be better to do the assault bike at the start or end of leg day? Theres a give & take to each but im sure one has to be more optimal for muscle growth right?
What sort of intensity are you going to use? If you are going to just keep it low intensity then I would opt for before and use this as an extension of your warm-up. If these are going to be intense intervals on the Bike then you want to space it out a couple of hours after the lifting session ideally.
There is also the moment where there is the most gratification, when the body exerts maximum power at maximum efficiency and least effort. It is when you feel like superman for just that split second and force punish that lowly mechanical machine.
I am doing 4 full body during the week already, an hour to 2 ... this assault bike is amazing but where should I add it in for the week on top of my 4 fay full body schedule?
Can you change the resistance on this? I can’t tell if the one at my gym is broken bc it feels like the easiest pedal of my life or if I’m not operating it properly. The gym worker came and saw there was no resistance changer and thought it was too easy as well. It’s an HD air bike from lifetime fitness. Thoughts?
Hi marcus .. congratulations for your amazing job of informations about crossfit and functional bb .. if i can ask, what's your % in bf ?? Do u never train long&boring aerobic sessions ?
I guess the seat is too high if my hips sways, right? Also. Is there any benefits to add variation by pedaling backwards and/or using a supinated grip? Or is it a waste of time and/or bad for the joints and the rotator cuff?
I disagree with some of your advice. Moving the seat forward is fine to get over the cranks a bit, but not too much. That’s often done by time trial and tri riders. But your seat height is too high. There should be more flexion in your knee when at the bottom of the pedal stroke. You’ll be more powerful that way as well.
GNX157 thanks for your comment and helping raise the level of discussion. I’m just going by my personal experience as an athlete and coach and what has worked on this tool not road or mountain bikes.
@@marcusfilly last time I tried the assault bike I put the seat in what felt most like my mountain bike, but I'm interested to try the higher/forwards position you've suggested.
@@marcusfilly ah ok! thanks for this fast response Marcus. Thinking about it it a bite delicate to differentiate it. For exemple I cannot know what’s my difference between a 4RPE and a 5RPE. Honestly I can differentiate only from 2rpe 5 rpe 7 rpe and 10 rpe and still a bite tricky. Do u have any suggestions to help to get more specific or should I just go with that ? Thanks again 🙏🏼
This is simply a process of learning your gears RPE 2 is warm up 5 is sustainable work 7 is boarding on threshold 10 is for sprinting effort less than 20sec The in between numbers are just for your to play with and understand that this is a continuum
Satan's bicycle is what I've heard it called... it is brutal. I dread getting on it, which is half the problem :( I can do 10 minutes 30:30 absolute tops and it never gets any easier!
You are seating way too high... I think that you should discuss a little bit with a racing bike coach, he/she would provide you with some valuable input 👍🏻
Thank you for your comments. Racing on real bikes vs using the Assault Bike for competitive fitness are not one in the same. I've been competingon the assault bike for years and I've tried this every way possible. I know what works for me and many of my clients when it comes to producing power here on this machine.
