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WEST

3600 Charlotte Ave.
Nashville, TN 37209 
615-463-7625

Monday – Friday: 5am-10pm 
Saturday: 9am-10pm 
Sunday: 12pm-10pm 

EAST

1900 Eastland Ave. #104
Nashville, TN 37206
615-610-2200

Monday – Friday: 5am-10pm 
Saturday: 9am-10pm 
Sunday: 12pm-10pm 

3600 Charlotte Ave
Nashville, TN, 37209
United States

(615) 463-7625

Climb Nashville is the south’s destination for indoor climbing. Friendly and experienced staff can teach you how to climb safely and help you share an adventure with your family and friends that they’ll never forget.

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The Climb Nashville blog is a recourse for the local climbing community of Nashville.  

Cardio Equipment - Assault Bike

Eric Steltenpohl

How To

Set Up

Standing beside the bike, adjust the seat to hip level.  When on the bike, your extended leg should have a slight bend at the knee.  You can also move the seat forward or back. Take the hands to the handles. Your extended arm should have a slight bend at the elbow.  Adjust the seat forward or back accordingly. Before starting lean forward slightly 10-20 degrees. This slight lean forward will give you better drive through your arms.  When biking, don’t let your head drop, don’t let your elbows flare out, don’t let your background.

What is this bike all about?

The harder you bike the more air gets into the wheel, thus the harder the workout will be.  You can work for time, distance, calories, heart rate or for speed intervals. You can program your workout by choosing one of the buttons on the right side of the monitor.

The assault bike works your entire body, and will challenge your aerobic capacity.  You’re pushing and pulling your arms back and forth while pedaling hard with the legs.  This is a punishing piece of equipment.


Workouts

Beginner

  • 5:00 warm up, medium intensity.  10:00 of :10 high intensity sprint, :50 low intensity.  Cool down- 5:00 of medium intensity.

Tabata

  • 8x :20 work / :10 rest

Calories for Time

  • 50 - 40 - 30 - 20 - 10 - Bike for 50 calories as quickly as possible.  Rest Ratio is 1:1. After resting, bike for 40 calories as quickly as possible.  Rest. Continue until you’ve completed 10 Calories for Time.

Distance

  • 5:00 medium intensity warm up. Choose your distance, and get there as quickly as possible.  Cool down- 5:00 medium intensity.