The Benefits of Assault Bike Intervals — Why They’re a Game-Changer for Fitness in Hammersmith

Joe Gilbert
1 day ago
3 min read

If you’ve ever used an Assault Bike at full throttle, you know: it’s not just a piece of cardio equipment — it’s a test of your entire body and mindset. At REVIVAL Personal Training in Hammersmith, we use Assault Bike interval training as one of our most effective conditioning tools for improving endurance, fat loss, and mental resilience. Whether you’re training in our Small Group Personal Training (SGPT) sessions or 1-1 personal training, here’s why the Assault Bike deserves a place in your fitness routine.

What Is Assault Bike Interval Training?

The Assault Bike (also known as the AirBike) is a full-body cardio machine that uses both your arms and legs to generate resistance. The harder you push and pull, the greater the resistance — making it a true self-scaled workout.

Interval training on the Assault Bike alternates periods of intense effort with controlled recovery. For example:

20 seconds all-out effort
40 seconds rest
Repeat for 10–15 rounds

This approach keeps your heart rate high, your metabolism firing, and your body burning calories long after the workout ends.

The Benefits of Assault Bike Intervals

1. Full-Body Conditioning

Unlike treadmills or rowers that mainly target the lower body or back, the Assault Bike engages legs, core, chest, shoulders, and arms all at once. Every pedal stroke and arm drive works your entire kinetic chain.

2. Unmatched Calorie Burn

The Assault Bike is one of the most efficient calorie-burning machines available. Short bursts of intensity can help you achieve the maximum fat-burning effect in minimal time — perfect for busy professionals in Hammersmith, Chiswick, Shepherds Bush, Fulham, and West London.

3. Builds Mental Toughness

Let’s be honest: Assault Bike intervals hurt. But that’s why they work. Training through those challenging seconds develops mental resilience that carries into every aspect of life and fitness.

4. Improves Cardio and Strength Simultaneously

Because it recruits both upper and lower body muscle groups under resistance, Assault Bike training improves aerobic capacity, anaerobic power, and muscular endurance simultaneously.

5. Low-Impact, Joint-Friendly

Despite its intensity, the bike is low-impact — ideal for anyone recovering from injury or wanting to train hard without the pounding of running.

How We Use the Assault Bike at REVIVAL

At REVIVAL Personal Training, we integrate the Assault Bike strategically within both SGPT and 1-1 personal training sessions:

🔥 Armour Building Circuits – Combining bike intervals with strength exercises to build fitness under fatigue.
💪 Conditioning Finishers – Short bursts at the end of a strength session to enhance metabolic conditioning.
🧠 Performance Testing – Tracking power output over repeated intervals to measure progress over time.

Each workout is coached, structured, and adapted to your fitness level — whether you’re an athlete, beginner, or somewhere in between.

Why Train at REVIVAL Personal Training in Hammersmith?

REVIVAL isn’t your average gym. We’re a premium personal training facility that blends expert coaching, data-driven programming, and a strong community.

Here’s what sets us apart:

Small Group Personal Training (SGPT) – 4 people max, coached through every rep.
1-1 Personal Training – Fully tailored sessions to your goals and schedule.
Expert Coaches – Specialists in performance, strength, and conditioning.
Prime Location – Serving Hammersmith, Chiswick, Shepherds Bush, Fulham, and West London.

At REVIVAL, you’re not just training — you’re raising your standard.

Ready to Experience the Assault Bike Difference?

Whether your goal is to get leaner, fitter, or faster — Assault Bike interval training will push you beyond your limits and deliver results that last.

Join us at REVIVAL Personal Training in Hammersmith and experience how expert coaching, community, and performance-driven programming can transform your fitness.

👉 Book your free consultation or trial session today and take the first step toward a stronger, fitter you.