Running to assault bike conversion

You can burn up to 500 calories by running 10 X 100 meter sprints. (Mens fitness) In terms of calories you can burn up to 87 calories on an fan bike sprinting at full speed (if you are an elite athlete) per the monitor giving everything you have, but someone of lesser fitness will burn less but much more than the.

Since running and rucking has done a toll on my knees I am considering an assault bike or a rowing machine (forgive me if I am using wrong terms) for my garage gym to maintain my cardio/ endurance levels so that I would be able to run a couple of times weeks before my physical fitness test, take the test and pass by running 2 miles in under 17: ...The run to swim ratio is about 4:1, meaning that four miles of running equals one mile of swimming. At 8:00 to 10:00 pace, you'd be running 32 to 40 minutes (respectively) for approximately a four-mile run to equate to one mile of swimming. Counting your strokes will enable your workout to be more efficient. Aim for 24 strokes in a 25-meter pool. فيديو TikTok(تيك توك) من muwonge ian (@ianpro1693): "The benefits of cardio training on the Assault bike: - Improved cardiovascular fitness: Cardio training on the Assault bike helps to improve the strength and efficiency of your heart and lungs, increasing your endurance and aerobic capacity. - Increased calorie burn: The Assault bike engages multiple muscle groups simultaneously ...Alan Couzens, M.Sc. (Sports Science) July 5th, 2017. About 5 years ago, I built a little calculator that gives an athlete an estimate of equivalent bike power (in watts) for a given running pace. It's been one of my most popular calculators, especially so given the growth of 'run power meters' over those 5 years but with one obvious shortfall ...To make that an assault bike workout, I would guess-timate how long it takes me to run a 600m at max effort (probably 1:30-2mins). Then I’d try and start at like 90% of my maximum effort then keep effort as high as possible the whole time. That would probably be a decent approximation for 600m resets as it’s sustained high intensity for a ...AssaultRower Elite. This machine was designed by professional athletes and trainers who tested the world's best fitness equipment in order to create one, power-house rower that stands above the pack. The AssaultRower's solid steel frame construction and innovative design combined with its commercial grade durability makes it the best- in-class ...

Rogue Echo Bike Rogue took the air bike concept and made the best air bike you can buy - this unit is smooth, solid, and quiet (for an air bike) thanks to the belt drive. Built like a tank - with outstanding Rogue build quality. It requires a minimum of maintenance. This is our top pick for an air bike.The conversion equates to the assault bike giving you about 70% of the calories you would earn on the rower. Why is assault bike so hard? ... is another low-impact option that can help you reach your running goals. “An assault bike is great for runners—quick bouts spike your heart rate, just like sprints,” Takacs says.200 400 800 1,600 5,000 10,000 Run C2 Bike Row/Ski Assault Bike Echo Bike 400 800 1,600 3,200 8,000 16,000 500 1,000 2,000 4,000 10,000 20,000 200 400 800 1,600 4,000 ...janneks • 4 yr. ago. I mean 10 cals on a c2 machine will be different than 10 cals on a xebex, assault bike ir something else. The machines count differently. For example lets take the echo bike vs assault bike. My max watt output on those differ by about 500 watts even though its the same movement.You can burn up to 500 calories by running 10 X 100 meter sprints. (Mens fitness) In terms of calories you can burn up to 87 calories on an fan bike sprinting at full …Convert Airdyne computer to assault computer. New guy here. I just bought an Airdyne ad3 or ad4 not sure which one at this time, but I’ve heard that some people have converted the old Airdyne computer with the new assault bike computer by replacing the computer, speed sensor/computer mounting bracket, and the spoke magnet.The Classic model of Assault Airbike has an average of 4.7 out of 5 stars on its Amazon page. People who left positive reviews state that the bike is durable and offers an intense workout. Other ...

Assault Bike vs Treadmill FAQs. Air Bike and Treadmill Overview Air Bikes. A relatively recent entry into the cardio world, air bikes (a.k.a fan bikes and assault bikes) are growing in popularity. Dispelling the “boring” tag from cardio training, air bikes deliver an exhilarating, brutal, and effective workout.At only nine minutes long, it's a great way to finish a strength training workout, which is where its name comes from. Just set the assault bike timer for 60-second repeats and get to work! Minute 1: 10-sec sprint, 50-sec rest. Minute 2: 20-sec sprint, 40-sec rest. Minute 3: 30-sec sprint, 30-sec rest.The assault bike or any bike is one of the easiest and best ways to train endurance because it's low impact and easy to modulate. Lots of zone 2 (a few hours a week of what feels painfully slow and not deviating from it) and interval training is the ticket to endurance.On the other contact it stays at 1 As a matter of fact, quality bikes should have a maximum weight of 400 pounds Whether you're doing homework, running or measuring, being able to convert feet to miles 1-mile race) is below 18 calories rowing, 12 calories bike Echo Gt 225 Parts Diagram 18 calories rowing, 12 calories bike. 75" Rear Wheel Electric Bicycle Motor Conversion Kit LCD Display E-Bike ...The Assault Air Bike is a great test of mental toughness and how to sustain a positive mindset through pain. Try the following workout to building aerobic capacity and mental toughness: For 10 sets: :30 seconds on, full speed. :30 seconds off. The thirty seconds of work will seem like 60 seconds and the thirty seconds of rest will seem like ten!

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The footprint of the Assault Airbike is 50.95 × 23.3 × 50 inches, so you should be able to store the bike in most homes and garages. Compared to several other competitors, the footprint is either smaller or at par with other bikes. While the portability is excellent as well, as it weighs just under 100 pounds.Likewise, if you want to get better at the Assault bike, you’re going to have to spend some extra time on the Devil’s tricycle. The cool thing about building Crossfit endurance is that it doesn’t matter which modality you choose (running, rowing, biking, dubs, or what have you) so much as how you approach your conditioning workouts, which ...November 8, 2019 Rowing vs Assault Bike Calories Conversion Chart It is no surprise to anyone that the assault bike hurts much more than the rower and not only does it hurt …0:00 Adjustment Options of the AirBike0:51 Step 1: Make sure the bike isn’t wobbling (stable ground contact)1:06 Step 2: Seat Height (heel on pedal) (total l...For example, the Xebex Airmill Air bike is a steal at around $550. Popular models like the Assault Bike and Rogue Echo Bike will cost you around $700, while top-class models like Airdyne Pro will set you back by $1000. Spin Bike: With more features and a console system, an indoor bike usually costs a lot more than air bikes. You can start at a ...Which is better, an assault bike or an elliptical? Is the assault bike the best cardio machine? Is the assault bike better than running? Is an assault bike good for weight loss? What distance on an assault bike is equal to 1 mile of running? How long does it take to burn 50 calories on an assault bike? Can air cycling reduce belly fat? Which ...

200 400 800 1,600 5,000 10,000 Run C2 Bike Row/Ski Assault Bike Echo Bike 400 800 1,600 3,200 8,000 16,000 500 1,000 2,000 4,000 10,000 20,000 200 400 800 1,600 4,000 ...Assault Fitness - For this week's #TuesdayTip, we want to talk about converting the distance between the #AssaultRunner and #AssaultBike. We recommend a 1:2.5 conversion rate from Runner ️ Bike. For everyAssault bike to bike erg conversion. Assault Bike Fitness Bike Hometrainer. 25 But the airdyne reports 0. Aug 12, 2016 · In this (lengthy) video, I go over the .... Jan 8, 2021 — Have you ever used an assault air bike for a conditioning ... Running vs. Rowing vs. Erg Bike vs. Assault Bike vs. Ski Erg - for male/female ... 8d69782dd3 G.i ...I'm still not completely read up on th assault bike, but use time/intensity to gauge the conversion. For example, a 1 mile run at max pace would be 6 minutes for …Plan an indoor equivalent with our Cardio Substitutions Calculator. Convert your run to a C2 Row, Bike or Ski Erg; Assault Bike; Echo Bike; skipping; or even burpees! Aug 28, 2020 · Rogue Echo Bike Rogue took the air bike concept and made the best air bike you can buy - this unit is smooth, solid, and quiet (for an air bike) thanks to the belt drive. Built like a tank - with outstanding Rogue build quality. It requires a minimum of maintenance. This is our top pick for an air bike. For example, the Xebex Airmill Air bike is a steal at around $550. Popular models like the Assault Bike and Rogue Echo Bike will cost you around $700, while top-class models like Airdyne Pro will set you back by $1000. Spin Bike: With more features and a console system, an indoor bike usually costs a lot more than air bikes. You can start at a ...If you are only asking to convert 1x1000m on the assault bike to running, I would first have you pick a targeted intensity for the assault bike and estimate the total time to complete the 1000m. Secondly, I would have you run the same total time and the same intensity. Evelynave • 3 yr. ago Well thank you Mr. Hinshaw! akpenguin • 3 yr. agoAir Biking/Assault Biking. Biking on the air bike is potent cardiovascular endurance exercise that builds your lungs, legs, and mental toughness. Add the air bike (whether an Assault Bike, Airdyne, or Echo Bike) to a WOD when you want a hard hit of metabolic conditioning (like in “Assault Reduction”), or use it solo for interval training ...

26-Minute Assault Bike Workout. How it works: Before starting the Assault bike workout, make sure your body is warmed up. Then, complete 12 rounds of alternating 40 seconds on the bike (shoot for an effort level of 250 watts or more) with 40 seconds of bodyweight strength exercises. Take 20 seconds to transition between each exercise; so …

In videos geolocated and authenticated by CNN, Hamas appears to have taken Israelis captive in and near Gaza. In one of the videos, geolocated by CNN to a …This wouldn't be acceptable for any other movement, but for some reason the bike gets a pass. As mentioned, set your seat height correctly. You should have a slight bend in your knee when the pedal is at 6 o'clock. The ball of your foot should be sitting flat over the spindle. You want your knees pointed in.The AssaultRunner is the premiere manual treadmill built to burn more calories and sustain over 150,000 miles of intense running. Built with HIIT in mind, the AssaultRunner console offers customizable programming. Designed and tested in the USA. Used by professional athletes and top gyms around the world.The All-New Assault AirBike Workout Without Limits. No two athletes or individuals are the same which is why the Assault offers individualized and infinite adjustments for an unlimited workout. Keep it mellow and level to target a heart rate range, or jump into a high-intensity interval session that reduces you to a quivering heap of sweat.A well-rounder will get leg fatigue on the BikeErg and be out of breath on the Echo Bike. The Echo Bike utilizes both the upper and lower body, while the BikeErg is generally lower body. The Echo Bike ends in much higher energy output due to more muscle groups' recruitment to turn the fan while the time to fatigue is usually less than it ...In videos geolocated and authenticated by CNN, Hamas appears to have taken Israelis captive in and near Gaza. In one of the videos, geolocated by CNN to a …Since running and rucking has done a toll on my knees I am considering an assault bike or a rowing machine (forgive me if I am using wrong terms) for my garage gym to maintain my cardio/ endurance levels so that I would be able to run a couple of times weeks before my physical fitness test, take the test and pass by running 2 miles in under 17: ...Misfit Athletics has a handy scaling toolkit you can find on their site. For 20 calories on an air bike at a sustainable pace they list 120 double unders. For 20 calories on an air bike at a send pace you’d do 60 double unders. That’s there the range of 60-120 comes from. Misc: 20 calories on a bike erg would be 80 double unders.The classic Assault Bike weighs in at 96 lbs, this one is just over 118 lbs. The AssaultBike Pro is the newest version of the "Assault Bike". This stationary bike uses resistance from the fan to provide a killer workout. As compared to the classic, this one has a much beefier frame and Bluetooth connectivity.

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Sep 26, 2023 · To understand more on how to use this biking to running converter, let’s make an example. To get the same running calorie burned from cycling 15 miles at 10 miles per hour, simply divide 15 miles from the conversion factor 4.2. 15 cycling miles divided by 4.2 gives you ~3.6 running miles. This means you’d burn the same calories from cycling ... Someone mentioned a heart rate monitor.. I use a series 5 Apple Watch which measures my heart rate.. My information is stored within the health app so the calories burned is a little more "accurate" than the monitors on the actual cardio machine. 60 Mins on a stair master reads 750-800 calories burned while my watch registers about 500-550. 30 Cal assault bike will read about 8 cals on my watch.You can burn up to 500 calories by running 10 X 100 meter sprints. (Mens fitness) In terms of calories you can burn up to 87 calories on an fan bike sprinting at full speed (if you are an elite athlete) per the monitor giving everything you have, but someone of lesser fitness will burn less but much more than the.Use some cardboard or paper to get a similar sized wheel. Wood, its cheap and you most definetly know somebody with the tools too get them in the form. After it is painted it looks the same. But it will be work with several stwps requiered too get the profile in there.10 calories on the assault bike 10 burpees 20 calories on the assault bike 20 push-ups 30 calories on the assault bike 30 air squats 40 calories on the assault bike 40 toes to bar. 5 rounds for time 100 calories on the assault bike 100 double-unders. 7 rounds 20 calories on the assault bike (as fast as possible!) 1 minute restThe Assault Air Bike is a great test of mental toughness and how to sustain a positive mindset through pain. Try the following workout to building aerobic capacity and mental toughness: For 10 sets: :30 seconds on, full speed. :30 seconds off. The thirty seconds of work will seem like 60 seconds and the thirty seconds of rest will seem like ten!First, let’s talk about how to get better at the two main pieces of Crossfit cardio equipment – the rower and the air bike – so you can smash your cardio workouts. How to get better at the Assault Bike or the Rower. To improve your performance on the Assault bike and Concept-2 rower, you first need to understand how these machines work.A fast-ish 500M row takes 1:25-1:30 for a male and will leave most people on the floor gasping for breath. I'd suggest that a 300 or 400M row makes a better sub for a 400M run if you're looking for similar time frames and impact. It's *a lot* easier to run a 1:15 400 than to row a 1:15 500.I agree with the suggestions, and add two more options: 1) use mountainbike stem, flat bar and reguar mtb brakes and shifters, but caliper brakes, 700mm wheels with skinny tires, and road shifters and geartrains; 2) In case you can't put 700mm wheels, use the skinnest smooth-high-pressure tire you can get for 26in wheel.Set 3: (10 seconds sprint, 20 seconds active rest) x 3. 60 seconds of standing rest time. Glycolytic system - This system must be trained using a moderate-high intensity protocol. One minute hard run (85% heart rate), followed by two minutes of moderate intensity (75% heart rate) jog - repeat for thirty minutes. ….

When comparing the Assault AirBike vs Rogue Echo, one of the most significant differences is the drive system that’s being used. The Assault AirBike can be compared to a standard bicycle, as it uses a conventional chain mechanism; however, the Echo Bike uses a more modern one - the belt mechanism, which is typically used in cars.7 Rounds for Time. 7 calorie Assault Bike. 7 Kettlebell Swings (32/24 kg) 7 Goblet Squats (32/24 kg) 7 Toes-to-Bars. 7 Deadlifts (70/50 kg) 7 Hang Power Cleans (70/50 kg) 7 Bar Over Burpees. With a running clock, complete 7 rounds of the prescribed work in the order written as fast as possible ("For Time").Running To Assault Bike Conversion. Here's a handy chart for 1 mile conversions on Racing, Concept 2 Rover and Rogue Air bikes. Death By Assault" Wod. Conversion of calories into time and distance: Concept 2 Rover and Rogue Eco Bike Use this section if you want to row for calories.Sprint hard and move fast to make the most of every working minute. It's the most efficient way to burn fat - and really earn your rest. Working "every minute, on the minute", attack the ...My heart rate is higher on the assault bike than running at an easy effort. Easy run 125-130 and assault bike 135-145. Going hard running 155-165 and bike a bit lower 150-160. So heart about the same.1. Convert Distances <> Calories <> Time Running (meters) vs. Rowing (meters for men/women) vs. Bike (calories for men/women) vs. Stairs (flights) and estimated Time domain for other cardio subs. credit: daybreakcrossfit.com 2. Convert calories <> distances for the Rower/Run/Erg Bike/Air BikeThe Differences are…. One of the main differences between rowing and biking is that there is a skill prerequisite for rowing that will determine how well you row and what pace you can hold relative to your physical ability (VO2 max/Lactate threshold/etc). You may have the physical capacity to be able to row a 1:30 500m or a sub-18-minute 5k ...Happy Tuesday! 🙌 This week we're taking a look at how to connect bluetooth from your Assault Fitness equipment to our App.We recommend connecting to bluetoo...The air bike might have an edge here because it requires you to pull and push with your upper body while also constantly peddling. Rowing, in contrast, is comparatively less intense. In terms of ... Running to assault bike conversion, If you are only asking to convert 1x1000m on the assault bike to running, I would first have you pick a targeted intensity for the assault bike and estimate the total time to complete …, It may work slightly different on the Assault Bike, but it's not much different in my experience. As your RPMs go up, you are working harder, calories tick over quicker, and you go a longer distance per second. RPMs are not like the stroke rate on a Concept 2 rower, because from my experience, the bike doesn't measure the power in each pedal ..., As a lot of you already know, the Assault AirBike is used mainly in fitness boxes. With this air bike, you get a solid, stable built of high-quality steel, a standard 25” diameter fan, a comfortable, adjustable seat, and an LCD display that instantly shows all your workout variables, such as time, distance, speed, and calories burned., Row/Ski Assault Bike Echo Bike 12 32 40 60 80 125 320 640 15 40 50 75 100 150 400 800 12 32 40 60 80 125 320 640 15 40 50 75 100 150 400 800 12 24 36 48 75 90 240 480 15 32 45 60 90 150 300 600 12 24 36 48 75 90 240 ... 1,600 5,000 10,000 Run C2 Bike Row/Ski Assault Bike Echo Bike 400 800 1,600 3,200 8,000 16,000 500 1,000 2,000 4,000 10,000 ..., A few sample workouts are listed below. I. Tabata Intervals – If you want to perform real Tabata intervals, look no further than a fan bike. Start with 3 to 5 minutes of lighter pedaling before pushing yourself through four minutes of hell. Finish with another 3 to 5 minutes of lighter work to cool down. II., A basic equation is the best way to convert bike miles to walking miles. You should multiply B or 'bike miles' by 0.3-0.2 to get the total number of walking miles. The slower your pace, the smaller the multiplier should be, but most people go with a simple Bx0.3= (your answer). So, let's say you cycle for 15 miles., Assault Bike AMRAP Workouts - ASSAULT BATTLE BOX. AMRAP in 24 minutes. 4 Front Squats (135/95 lb) 8 Power Curls (135/05 lb) 12 Push Presses (135/95 lb) 16 Box Jumps (24/20 in) 24 calorie Assault Air Bike. For the power curls, use a barbell. Athlete may use the hips for power to drive the barbell up., The footprint of the Assault Airbike is 50.95 × 23.3 × 50 inches, so you should be able to store the bike in most homes and garages. Compared to several other competitors, the footprint is either smaller or at par with other bikes. While the portability is excellent as well, as it weighs just under 100 pounds., Here is a useful 1 mile conversion chart on road bikes, Concept 2 line bikes, and Rogue bikes. Assault Bike Vs Echo Bike. Converting Calories to Time and Distance: Concept 2 Rover & Rogue Echo Bike Use this section if you want to find the energy row. Converting Time to Calories and Mileage: Concept 2 Rover & Rogue Echo Bike Use this section if ..., Misfit Athletics has a handy scaling toolkit you can find on their site. For 20 calories on an air bike at a sustainable pace they list 120 double unders. For 20 calories on an air bike at a send pace you’d do 60 double unders. That’s there the range of 60-120 comes from. Misc: 20 calories on a bike erg would be 80 double unders., Here's the fan blades on the Assault Bike. There are 6 of them, and they are approx. 2.75″ wide by about 6″ long. Assault Fitness AirBike - showing fan blades. The Rogue Echo Bike fan blades have these proportions: 10 blades - 2.75″ wide, 26″ diameter. Rogue Echo Bike Fan - showing the plentiful and large fan blades., Tired of the same old assault bike routine? Switch it up with these alternative exercises for a full-body workout: running, Skierg, Elliptical, rowing, swimming, HIIT, pull-ups, push-ups, dumbbell rows, squats, deadlifts, Arc Trainer, Vertical Climber, lunges, step-ups. Mix and match for a diverse, challenging, and injury-preventing workout ..., When comparing the Assault AirBike vs Rogue Echo, one of the most significant differences is the drive system that’s being used. The Assault AirBike can be compared to a standard bicycle, as it uses a conventional chain mechanism; however, the Echo Bike uses a more modern one - the belt mechanism, which is typically used in cars., The same bike you love to hate, now with upgraded features. The AssaultBike Pro is the ultimate tool for those looking for a more custom and powerful training experience. This new generation of AssaultBike combines the original design of the Classic with the top features of the Elite to create a hybrid bike that's durable, low maintenance and ..., Without a doubt, the Rogue Echo Classic is the larger of the two motorcycles, towering several inches higher, longer, and broader than the Assault. It will take up 44.5″ x 23.75″ of room in your gym, compared to the Assault’s 41.5′′ x 23.3′′ footprint. As you may expect, there are advantages and disadvantages to this., Jul 13, 2023 · But research does suggest that air bikes require athletes to use a great deal of muscle mass. ( 1 )( 2 ) This is due to the constant pushing and pulling with the upper limbs and pedaling with the ... , By this sheet, at 66 RPM it would yield .09024 kc, or 1 calorie approximately every 11.1 seconds. This is way low. For a good reference: on Monday I did a 300cal AAB averaging 377 watts aka ~66 rpm. It took a total of 18:26, which yields 0.27 kc per second (0.27 kc/s (18 60+26)s = 300 kc)., A step-by-step guide for how to properly adjust the chain tension on the Assault AirBike Classic.Learn more about the Assault University on our website: http..., It may work slightly different on the Assault Bike, but it's not much different in my experience. As your RPMs go up, you are working harder, calories tick over quicker, and you go a longer distance per second. RPMs are not like the stroke rate on a Concept 2 rower, because from my experience, the bike doesn't measure the power in each pedal ... , 10 calories on the assault bike 10 burpees 20 calories on the assault bike 20 push-ups 30 calories on the assault bike 30 air squats 40 calories on the assault bike 40 toes to bar. 5 rounds for time 100 calories on the assault bike 100 double-unders. 7 rounds 20 calories on the assault bike (as fast as possible!) 1 minute rest, Verdict. One mile running is equivalent to approximately three miles cycling or biking. As long as you consider the slight differences between the two workouts, the 1:3 running-to-cycling ratio is effective in calculating the equivalent mileage of your next cycling cross-training workout., It is no surprise to anyone that the assault bike hurts much more than the rower and not only does it hurt more but you also get less calories for your effort, thus earning its nickname "The Devil's Tricycle". The conversion equates to the assault bike giving you about 70% of the calories you would earn on the rower., There are 60 minutes in an hour. If your speed is 10 miles per hour, then you need to divide 60 by 10 to find out how many minutes it would take you to cycle a single mile. Sixty divided by 10 equals 6. This essentially means that you need six minutes to cycle a single mile, if you're going at a speed of 10 miles per hour. Advertisement., Calories conversion charts & considerations for running vs Echo bike vs Assault bike vs Concept 2 bike erg, etc.Learn more about CF Linchpin & one of the bes..., The Echo and assault bike both hold the exact same user weight of 350 lbs, which is fantastic considering that other bikes in this range cap off at 275 lbs or so, sometimes around 300 lbs. As for the physical weight, there’s a 17 lb difference., "You take your 400 meter time and your 1 mile time and look at the relationship between the two," Hinshaw explains. The key is the amount your speed slows between the two distances. In the elite running community the formula is between 6-8%. In the 20,000+ general fitness enthusiasts I've worked with that average is 21-22%.", We ranked and reviewed the top 10 Best Assault Bikes in 2023. With the support of 39,774 customer's reviews, we hope that this article can give you the most realistic view of these products. The list below contains some main brands as arcenciel, upbright, counter-assault, ranger-return, jims-gym-shirts, assaultfitness, air-assault-bike-shirt., The Assault Air bike is strong and sturdy but not as much as the Echo. It produces negligible sound and thus, creates no disturbance. The chain produces a sound that may disturb people around you. The bike generates comparatively more wind while working out. The gust of wind-generated is comparatively less., To give you an idea, a person walking at a moderate pace (3mph / 5kmh) expends roughly 10 calories for every stone they weigh over the course of a mile i.e., Walking A Mile burns roughly 120 calories for someone who weighs 12 stone. Although it is true that a larger person will offer more wind resistance and so require more energy …, Every 3 minutes x 6 rounds: 10-20 second max-effort sprint on the Assault bike or running track. Rest and recover for the remainder of each 3-minute round. HIIT Workout 2. Power intervals performed on a Concept 2 rower: 5 rounds of 60 second max distance row for meters. Rest 3-5 minutes between rounds., Product specific information can be found on each product page on this website. Please look at your receipt and contact the dealer/store you purchased it from. If you bought it factory direct, please call us toll-free at 888-815-5559 and speak to our service department. You may also email us at [email protected]., TRUSTED BY THE BRANDS YOU LOVE. Fitness brands and gyms across the world choose Assault Fitness equipment for their training. Assault Fitness Canada is the only Canadian Distributor of the Assault Bike, Assault Runner, and Assault Rower. Our air bike, manual treadmill, and air rower are trusted by professional athletes around the world., crossfitter83 • 6 yr. ago. We also follow the 4:5 ratio for run:row. Cals on the bike is a little trickier but we do 10:1 for run: bike cal on the Airdyne or 1:5 on the assault bike for guys and 75% of that for women. So if you are on the airdyne a 200m run would equal 20cal for men/ 15 cal for women. We just scale up from there.