Best Rogue Echo Bike Workouts

James Lee
• Thursday, 19 November, 2020
• 8 min read

These workouts are designed to be quick and explosive with long rest intervals. This is a main reason why track sprinters and football players have low fat with high amounts of muscle.

bike rogue echo air fitness workout bikes assault crossfit exercise cardio roguefitness hiit guide pressure blood matt eu rate heart
(Source: www.roguefitness.com)


These will train your aerobic capacity and controlled breathing which will help to reduce fatigue during workouts of all durations. Start with a 30:00 interval and simply add 2 minutes each time you train this system, about once per week.

Good luck finding one, it’s a hot item right now. Check out our list of in-stock fitness equipment pages to find one as soon as you can.

The assault bike can be used for steady state cardio or super-efficient interval style workouts. In this article, we’ll bring you a round up of 28 of the best air bike workout ideas.

Find out why people have a love-hate relationship with this burn inducing, hard hitting workout device. These all work great with the Assault Fitness Airline, Airline Elite, RogueEchoBike, Schwinn Airline Pro, and more.

We’re going to describe some great air bike workouts. It’s an easy-to-use, complete workout timer that works on any phone, tablet, or computer.

echo bike rogue workout crossfit assault fitatmidlife workouts cross
(Source: www.pinterest.com)

It’s a great challenge workout that you can use to benchmark your performance and measure progress over time. Try Heather’s gym Airline Test.

The Assault Fitness Airline Elite also have these. Here’s one that combines air bike and a 400 m sprint, also from Go Primal.

Another one from Coach John Carroll, this one has short work intervals. Sign up for our newsletter to get notified of all the best deals.

Ross Enemies is an accomplished boxing trainer and all around physical fitness guru. He recommends using the air bike in a boxing cadence for great carryover to fight sports.

Pedal hard at a boxer’s fight cadence: 3 minutes on, 60 seconds rest Boxing cadence works great for 2 minute rounds also.

bike echo rogue
(Source: www.roguecanada.ca)

Pedal hard at an MMA fighter’s cadence: 5 minutes on, 60 seconds rest, for 5 rounds total. Assault bikes will make any CrossFit athlete more fit and powerful.

They are designed to churn out calories based on how much power the athlete is putting out. It is a heavy-duty exercise bike that adjusts resistance based on how hard an athlete pedals.

What they came up with is a piece of equipment that pairs well weigh Met cons and MOM style workouts that can be used in place of rowing, running, or swimming. Athletes that use the assault bike can expect big increases in their cardiovascular fitness (lower WON times) and leg power.

Some more grueling workouts on the bike (found below) will also test your mental strength. If someone is injured and cannot run or row, the assault bike is an easy substitute they can use instead.

If you are adding extra cardio in as accessory work to your training, this is a good workout to hit right before you leave. The assault bike builds powerful and metabolically conditioned athletes.

bike rogue echo assault
(Source: www.pinterest.com)

The assault bike is a great substitute for any workout that calls for running or rowing. The higher the power output is, the more the bike rewards you by adding calories to your score.

Don’t be fooled by the black paint job and groovy names (e.g. the RogueEchobike), ultimately assault bikes are similar in operation to these old school machines. Instead of a static handlebar there are two large handles that you can push & pull on that also connect to the drivetrain.

This has the impact of making the assault bike a full body cardio workout as you pump with your arms as well as cycling with your legs. I find a mix of both types works well for general fitness, but I have found I lose more weight when I am doing more frequent HIIT workouts.

For example if I hit a weight loss plateau I will often swap in a HIIT session on the RogueEchobike to kick-start my progress again. I find multiple HIIT sessions a week alongside a regular weight training regime and a calorie deficit diet quite intense for prolonged periods.

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