Assault vs Echo: CrossFit Bike Showdown (2023)

Talk to your CrossFit buddies about the best air bike to add to your home gym, and it won’t be long before the Assault Bike vs Echo Bike enters the conversation.

Both have earned a reputation as two of the most popular gym bikes on the market, earning rave reviews for their superior quality, expert design, and a whole plethora of features that make them ideal for customizing your home workouts.

Still, while that may mean you’ve got two excellent choices to choose from when it comes to buying a new bike, you’ve only really got the room, and the budget, for one.

So which one is it going to be?

Our Pick

Rogue Echo Bike | Rogue Fitness

An essential piece of CrossFit endurance and conditioning equipment, the Echo bike offers unmatched stability.

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To help you decide, we put both through their paces and compared the pros and cons of each one. You’ll read exactly what we discovered and which air bike is best in our Assault Bike vs. Echo Bike head-to-head review below.

Contents show

(Video) Which is HARDER Assault vs Echo Bike

The Main Differences Between the Assault and Echo Bikes.

The main differences between the AssaultBike Classic and the Rogue Echo Bike are:

  • The Echo Bike is belt-driven, whereas the Assault Bike is chain-driven
  • The Assault Bike’s seat has limited forward slides, whereas the Echo Bike has limited backward slides.
  • The Echo Bike is more responsive and takes less time to wind down after use, whereas the Assault Bike takes longer to wind up and wind down.
  • The Assault Bike has low, narrow handles, whereas the Rogue Echo has high, wide handles.
  • The Rogue Echo boasts a weight capacity of 350 lbs, whereas the Assault Bike only has a capacity of 300 lbs.

What is the AssaultBike Classic?

For years, the Assault Bike was the go-to air bike for anyone who took their training seriously.

Set into any CrossFit box, public gym, or home workout space, and the chances are that if you saw an air bike, you saw an Assault Bike.

After the Echo came along to challenge its dominance as the most popular bike, the Assault’s designers gave it an overhaul and rebranded it as the AssaultBike classic.

Like most bikes of this type, the Assault features handles that move back and forth as you pedal and a high-powered fan that provides all the resistance you need to up the intensity.

Users of this particular bike praise it for being the best model out there for accurately measuring RPMs, calories burned, and other vital statistics, as well as being one of the easiest bikes to use, making it just as good for beginners as it is for those far advanced in their training.

AssaultBike Classic Dimensions:

  • Weight: 95.64 lbs
  • Length: 50.95″
  • Width: 23.34″
  • Height: 50″
  • Recommended Maximum Weight Capacity: 300 lbs

What is the Rogue Echo Bike?

The Rogue Echo Bike has been around nowhere near as long as the Assault Bike, having first hit the market just a few years ago in 2017.

However, it made an immediate impact thanks in no small part to the Rogue brand’s outstanding reputation in the CrossFit and fitness communities.

Whether they’re turning their hands to barbells, bikes, power racks for CrossFit, or just about any other item of workout equipment you can think of, the company always excels and creates some of the most superior quality products on the market.

In doing so, they’ve built up the kind of loyal fan base that few other fitness brands can match, and it was this fan base that helped make the Echo an early and enduring success.

Still, the bike’s popularity isn’t simply down to blind loyalty. It’s an excellent product in its own right.

Those who prefer the Echo praise it for its “overbuilt” design, meaning it’s a big, bulky model with a substantial size that lends it a superior level of stability. If you’ve ever tried going full-bore on a lesser-quality bike only to find that it starts to rock and wobble, you’ll no doubt appreciate what a difference this added stability can make to your workout.

Rogue Echo Bike Dimensions:

  • Weight: 127 lbs
  • Length: 58-⅞”
  • Width: 29-⅞”
  • Height: 52.75”
  • Recommended Maximum Weight Capacity: 350 lbs

Assault Bike vs. Echo Bike: Head to Head Comparison

With all that being said above, top-notch stability isn’t the only thing the Echo has going for it, nor is accuracy the only thing the Assault Bike is known for.

Assault vs Echo: CrossFit Bike Showdown (2)

Below, we’ll compare the key features of each bike to help you decide which one is worth spending your hard-earned money on.

Size and Weight

Make no mistake about it; the Rogue Echo Classic is the bigger of the two bikes, standing a good few inches taller, longer, and wider than the Assault.

Placed in your gym, it will take up 44.5” x 23.75” of space compared to the Assault’s 41.5″ x 23.3″ footprint.

As you can imagine, there are pros and cons to this.

(Video) Assault AirBike vs Rogue Echo Bike!

If space is at a premium in your home gym, then the Assault’s smaller stature may work better for you, ensuring you can fit it in comfortably while still having room to maneuver around the perimeter of the bike.

However, as we’ve already discussed, the Echo’s substantial size does provide enhanced durability, support, and stability, with the extra-wide feet, in particular, meaning you never have to worry about the bike toppling over once you hit your stride.

Of course, weight is just as important.

At 127 lbs, the Echo is over 30 lbs heavier than the 95 lbs Assault Bike.

Again, this helps keep the bike firmly on the ground and improves stability, but it also means that it will be much more cumbersome to move around.

Sure, a measly 30 lbs may not be a big deal to some heavy-duty CrossFitters, but let’s be honest:

Having a lighter bike will make your life easier if you need to move it from place to place.

Weight Capacity

Closely related to size and weight are the maximum recommended weight capacities for each bike.

As you’ve probably already known for yourself, the weight capacity of any piece of gym equipment is an essential factor in determining whether or not the model you’re thinking of buying is strong enough to support you.

However, with both of these two bikes, that shouldn’t be a major issue.

The AssaultBike comes with a sizable 300 lbs recommended weight capacity, which should be more than sufficient for most users. However, if you are a larger-bodied user or simply want the extra peace of mind of a larger weight capacity, the Echo’s 350 lbs weight limit wins this round.


The assembly process is often overlooked when it comes to buying new equipment for your home gym, but it’s almost as important as everything else.

After all, having made your purchase, the last thing you want to be doing is spending hours of your day going through a complicated assembly process when you’d much rather be hopping on your bike and getting stuck into an intense workout.

Fortunately, both bikes are pretty straightforward to put together, and there isn’t much of a clear winner in this particular round.

The Assault Bike does come partly assembled with all of the nuts and bolts already fitted into place. If you’ve ever had the hassle of having to fish around in a loose bag to find the perfect bolt for the right part (and risk losing a rogue piece or two!), you’ll likely appreciate this as much as we did.

Thanks to clear instructions and the inclusion of all the necessary tools, the remaining assembly process should take a newcomer no more than 45 minutes, though a more experienced pro may be able to knock it together much faster.

Likewise, the Rogue Echo comes with simple-to-follow instructions and a complete tool kit so that you don’t have to go hunting around for that missing Philips screwdriver before you start assembly.

Where the Echo triumphs over the Assault is that the average assembly time is only around 20-25 minutes, meaning you’ll get to try out your new kit much faster.

On the downside, however, it’s nowhere near as pre-assembled as the Assault nor are the nuts and bolts already attached, meaning you will have a few more steps to take.

While all of the above may influence your final decision one way or another, you’re really not going to have much trouble with one bike than you would with the other.


Drive Method

Where the Assault Bike and Echo Bike really begin to differ is in the way that each one operates, with the latter using a belt-driven approach to powering your bike versus the chain mechanism used by the former.

Personally, we prefer the belt-driven system used by the Echo, which isn’t too dissimilar to the kind of belt you may find in your car.

There’s a couple of reasons for this.

First of all, a belt is typically much quieter and smoother than a chain, meaning you don’t have to worry about a noisy, clunky performance while you’re busy trying to get a sweat on.

Then there’s the fact that belt-driven bikes tend to be much more responsive than their chain-driven counterparts.

With a belt, the fan mechanism kicks into play the split second you start turning the pedals and stops again the second you stop, making for an all-round improved performance.

Finally, it’s important to note that belts require far less maintenance than chains.

Opt for the Assault Bike, and you’ll find the kind of chain that you’ll no doubt be familiar with from a standard bicycle. While that isn’t bad in itself, it will require regular oiling, tensioning, and all-round TLC, which for some people can be a major pain in the proverbial.

What’s more, the chain may make an audible clicking sound and give off some level of vibration as you pedal, meaning it’s nowhere near as smooth.

On the upside, all that maintenance -plus the fact that chains can be fully adjusted- often means that they last much longer.

Once a belt starts to stretch, you’ll need to replace it, and that can be something of a costly, time-consuming hassle, whereas, with a chain, you can simply adjust it and keep on keeping on.

Still, while a chain may be more durable, the fact that a belt requires practically no maintenance and delivers a smooth, near-silent performance does mean that we have to give this round to the Echo.


After falling short in the last round, the Assault Bike makes a pretty impressive comeback in terms of measuring and monitoring your workout.

After getting your bike all set up and ready to ride, you may want to track and monitor statistics such as your distance, watts, and how many calories you’ve burned.

To be fair, both the Assault and the Echo do a good job of this.

The Assault Bike tracks all of the following:

  • Watts
  • RPM
  • Calories
  • Heart Rate
  • Distance
  • Time
  • Odometer
  • Interval Training (Tabata and custom).

Meanwhile, the Echo Bike will only allow you to keep tabs on:

  • Time
  • Distance
  • Calories
  • Interval Training (20/10, 10/20, or custom).

In its defense, the Rogue Echo does come with an option to track your heart rate via its LCD panel, though it doesn’t include the necessary heart rate transmitter to send data to your bike, so you’ll have to buy that separately.

Where the Assault Bike also comes into its own is in terms of accuracy.

The Assault Bike is well known for avoiding “Ghost Riding,” a phenomenon that occurs when the momentum of your machine means that it continues to count calories, distance, and time even after you’ve stopped pedaling.

(Video) Assault Bike vs Echo Bike | Equipment Comparison

While there may always be some minor discrepancies when it comes to monitoring and measuring your performance, the Assault’s greater degree of accuracy in all performance metrics makes it a better choice for those who take their workout tracking super seriously.


There are few things worse than spending hundreds of dollars on a brand new airbike, only to find that it’s incredibly uncomfortable and just doesn’t support your body in the way you need it to.

The good news is that both the Echo and the Assault deal with this by offering a great deal of adjustability so that you can customize your setup to best suit you.

The Echo offers five adjustable seat positions, although moving to each new position generally means moving the seat backward. If you want to move your seat forward a fair deal, you may find that you’re out of luck.

The bike also offers eight different seat height adjustments, which does provide some flexibility. On the downside, the fact that the Echo’s handlebars tend to be on the high and wide side, lowering the seat to the smallest height setting may mean that you struggle to comfortably grip the bars.

In other words, if you’re a person of shorter stature, you may find the colossal Echo isn’t quite the right bike for you.

On the other hand, the Assault Bike certainly does a good job here.

The seat has more horizontal adjustment settings (8 compared to the Echo’s five), though these are back-to-front rather than the front-to-back design you get with the Echo. As such, it’s great for sitting closer to the handlebars but not so ideal if you prefer to sit further away.

Meanwhile, the 8 vertical adjustment settings are on a par with the Echo, and since the handlebars are lower, smaller users are going to have a much easier time getting the most comfortable setting.

Frequently Asked Questions About the Assault Bike and Rogue Echo Bike

Is the Rogue Echo Bike worth it?

In our estimation, yes, the Rogue Echo Bike is absolutely worth the cost thanks to its superior stability, excellent construction quality, and smooth, quiet performance.

Why is an Assault Bike better?

The Assault Bike is better than other bikes like the Rogue Echo in terms of accurate measurements, adjustability, and durable chain.

Is the Echo Bike harder than the Assault Bike?

The Rogue Echo has a reputation for being harder to ride than the Assault Bike, as the belt-drive system means that it takes longer to rev up and get going. That said, seasoned gym veterans should have no problem getting this one going.

Assault Bike vs. Echo Bike: Which is Better?

If you’ve read our head-to-head comparison, you’ll no doubt understand why the Assault Bike vs. The Echo Bike debate continues to rage on with no clear conclusion.

Both bikes are incredibly well made and offer everything you could want from a quality airbike and then some.

Still, that doesn’t exactly help you if you’re trying to determine which one to buy.

If you want our final recommendation, we say go for the Rogue Echo Bike as it’s far more sturdy, stable, and generally more durable than the Assault Bike, not to mention being practically maintenance-free and offering the smoother, quieter performance out of the two.

However, that’s not to say that the AssaultBike Classic should be ruled out altogether.

After all, while the Echo’s larger size may be good in many respects, it also means that it’s not so good for smaller-bodied users, so if you’re somewhat on the short side, you may find the Assault Bike better.

Speaking of size, the fact that the Assault Bike is smaller also means you need less room to use it, which makes it perfect for those with limited home gym space.

Finally, we do like that the Assault Bike offers more accurate measurements, though again, the belt-drive system, number of options and features, and all-around quality make the Echo our favorite.

(Video) The TRUTH About Rogue Echo Bike After 2 Years...

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Are calories on the Echo Bike the same as the Assault Bike? ›

Are Assault Bike and Echo Bike calories the same? Comparing the echo bike vs assault bike calories is no the same. Thanks to its belt drive system, the Echo Bike is more accurate in counting the number of calories burned, as it doesn't allow you to rely on “ghost calories.”

Is Assault Bike the best? ›

In terms of functionality, the AssaultBike is quite good. The real issue is that a very similar bike (except for the monitor) can be had at a lower price (see Titan Fan Bike). This said, the AssaultBike does have one of our favorite monitors and overall, has a good build.

Does the Assault Bike make you a faster runner? ›

As the name implies, they are very difficult and they will increase your fitness. If you work hard, this can translate into faster running times, and quicker recovery between workouts.

Is the Assault Bike Pro worth it? ›

The AssaultBike Pro air resistance bike is worth looking at if you need a low-impact, joint-friendly workout bike that won't sting your wallet. We like that it's non-technical and that anyone can get training with this bike right out of the box.

Is the Echo Bike harder than Assault Bike? ›

Is the Echo Bike harder than the Assault Bike? Overall, the Rogue Echo feels more difficult to use than the Assault Bike. It's harder to rev up and it stops more quickly than the Assault Bike. This is due to the belt drive system on the Echo versus the chain drive on the Assault Bike.

Is Assault Bike or Echo Bike harder? ›

Comparing the models, there is a general consensus in the CrossFit community that the Echo Bike is slightly more difficult than the Assault Bike, especially when the RPMs climb in all out effort. At cruising RPMs, the difference is less noticeable.

Why is assault bike so tiring? ›

One of the reasons why the assault bike is a seriously savage piece of equipment is due to the push-pull-push needs of your body. (Push-pull with your arms, while simultaneously pushing into the pedals with your lower body.)

Why is the assault bike so good? ›

Yes, the AssaultBike can help you build muscle to some extent by providing resistance to the muscles in your upper and lower body. However, it's designed to be used as a piece of cardio equipment, so it will primarily help you improve heart- and lung-related health and increase your endurance.

Why does the assault Bike hurt so much? ›

When consumption is greater than delivery, oxygen saturation drops in the muscle. But rather than letting up, you keep hammering down on the bike, so your body has to find a way to keep producing energy at the same output.

What distance on an assault bike is equal to 1 mile running? ›

We recommend a 1:2.5 conversion rate from Runner ➡️ Bike. For every 1 mile on the AssaultRunner, it would be converted to 2.5 miles on the AssaultBike. This conversion rate is helpful for our #AssaultWODs if you don't have the equipment in the WOD or if you are experiencing an injury, soreness, etc.

Can you build muscle on an assault bike? ›

Build and Tone Muscles

The diversity of the assault bike helps to build and shape your muscles. At high resistance levels, you will feel the strength exercise the assault bike can be, compared to being a cardio workout.

Can you do assault bike everyday? ›

Perform this 2-3 times a week (never back to back days) and increase the work time by 5 minutes every 2 weeks until you can complete this workout for 30 minutes.

How long should you spend on an assault bike? ›

Assault bikes are great for people of all ages, weight, and fitness levels and workouts can be as simple as pushing, pulling, and pedaling for 20 minutes at a moderate intensity. For a more challenging workout, try alternating between high intensity for 30 seconds and low intensity for 90 seconds.

Is the assault bike good for burning fat? ›

No matter how you want to achieve your workout goals, whether easy workout routines or challenging HIIT routines, The Assault AirBike, also known as “the Devil's tricycle,” is a more satisfying and efficient way to burn fat and achieve your goals.

Is assault bike good for Liss? ›

It's brilliant for Low-Intensity Steady State cardio, or LISS for short. Because it recruits so many muscles at once, you'll get more for your time at a lower intensity than on any other machine. Plus – and this is a big plus – you'll never beat the AssaultBike.

Can you build muscle with Echo bike? ›

The Rogue Echo bike can be used to build muscle as part of a high-intensity workout. Using your legs to pedal works your quads, hams, calves, and core. If you want to work your upper body muscles, use the movable handles to cycle.

How long does it take to do 10 cals on Assault Bike? ›

Use this section if you want to Row for Calories

Rowing 10 calories is equivalent to biking 7 calories on the Rogue Echo Bike. It takes an average athlete 36 seconds to row 10 calories.

What burns more calories Assault Bike or running? ›

Running tends to burn more calories because it uses more muscles and requires you to move your own body weight for the entire exercise.

Is Assault Bike a HIIT? ›

In addition, assault bikes are ideal for HIIT and Tabata workouts, which can torch calories in a short amount of time.

Why are Echo bikes so hard? ›

The echo bike requires you to move the handles back and forth as well, and these are no ski poles either. The handles on the bike weigh a good amount and are actually more difficult to move than other bikes unless you start moving quite a bit faster.

How long does it take to burn 50 calories on assault bike? ›

Therefore one calorie would be burned every eight seconds, approximately. So if an athlete held the pace of 50rpm for the entire event, it would take 400 seconds to burn 50 calories — a little over six and a half minutes.

Will assault bike build quads? ›

Builds Lower Body Strength

Riding an assault bike is a great way to build lower body strength, specifically in the quadriceps, hamstrings and calves. This is because when you're pedaling at a high intensity, these muscles have to work harder to keep up the pace.

Does assault bike burn a lot of calories? ›

"There's no effort level you can hit that the bike can't match, so the calorie-burn potential is nearly unlimited," he adds.

How long does it take to burn 500 calories on an assault bike? ›

We actually decided to work it in 45 secs stints on the. bike, thus rotating every 45 secs. In our team of three we managed to hit the 500. Calorie in 41 min 19secs.

What is the equivalent of a 400 meter run on an assault bike? ›

So, a 400 meter run is equivalent to a 500 meter row or a 1000 meter BikeErg. You can also say that a 400 meter run is equivalent to 30/25 calories on the Assault Runner.

Is 10 miles on a bike in 45 minutes good? ›

How long to cycle 10 miles? A good average for a ten mile bike ride is between 45 minutes and an hour. If you're a beginner, it's more likely to be closer to the hour mark. Over time your average speed for each of your rides will increase and so the time it takes to cycle 10 miles will be reduced.

How long does 5 miles take on assault bike? ›

The 5-mile ride for time is a SOUL-CRUSHING aerobic threshold challenge. Most people will finish the ride in 15 minutes or less, making this ride extremely time-efficient.

Why do MMA fighters use assault bike? ›

The main goal of assault bike interval training is to increase your fight endurance.

When would you use an assault bike? ›

If running or rowing is currently something you are unable to do due to injury, the Assault Air Bike is a great way to modify that movement in your workout. If you have a rolled ankle or a quad or hip flexor strain, the Assault Air Bike provides a good option for exercising safely.

Are calories on Assault Bike accurate? ›

While some types of cardio machines are more accurate than others, none of them will be 100% accurate. In general, they overestimate your calorie burn by 15% to 20% because they can't account for all the individual factors involved in calorie-burning.

How many calories do you burn on an Echo Bike? ›

How many Calories do you burn on a Rogue Echo Bike? According to research using the Echo bike, it takes around 8 seconds to burn a calorie when cycling at 100rpm. This would equal 60 calories a minute at 100 rpm or 30 at 50 rpm.

How long does it take to burn 50 calories on rogue echo bike? ›

Therefore one calorie would be burned every eight seconds, approximately. So if an athlete held the pace of 50rpm for the entire event, it would take 400 seconds to burn 50 calories — a little over six and a half minutes.

Is Echo Bike good for weight loss? ›

Echo bike workouts are fantastic for developing muscular endurance and stimulating fat loss. The Echo bike is a workout machine most used to develop conditioning and muscular endurance. Many athletes around the world use it for sprint intervals but the machine is also great for linger sessions (as you'll see below).

How long does it take to do 500 calories on an assault bike? ›

We actually decided to work it in 45 secs stints on the. bike, thus rotating every 45 secs. In our team of three we managed to hit the 500. Calorie in 41 min 19secs.

How long does it take to do 10 cals on assault bike? ›

Use this section if you want to Row for Calories

Rowing 10 calories is equivalent to biking 7 calories on the Rogue Echo Bike. It takes an average athlete 36 seconds to row 10 calories.

Does Assault Bike burn a lot of calories? ›

"There's no effort level you can hit that the bike can't match, so the calorie-burn potential is nearly unlimited," he adds.

Is the Echo Bike a full body workout? ›

With the Rogue Echo Bike, you get a full-body workout! The Rogue Echo bike definitely works your quads, glutes, calves, shin muscles, hamstrings, core, and even upper body muscles.

Are echo bikes worth it? ›

The Rogue Echo Bike is one of the best air bikes on the market. It's rugged, overbuilt, and a true workhorse for conditioning workouts. The belt drive is quieter and easier to maintain than chain drives, and it has an easy-to-use, readable LCD monitor.

Can you lose weight on Rogue Echo Bike? ›

A fan bike, such as the Echo, can help a person achieve their cardio fitness goals. Research notes that cycling can provide several health benefits, including: decreasing blood pressure. reducing body fat.

How can I burn 100 calories on an exercise bike in 10 minutes? ›

A high-intensity Spin class—complete with lots of standing up in your saddle and cranking the resistance up and down—will burn about 139 calories in 10 minutes. "If there's no class going on but you can still hop on a bike at the gym, pick three fast-paced songs on your iPod and just go all out," says Stehly.

What burns more calories rowing or Assault Bike? ›

The main difference between them is that with the assault bike, you will burn more calories per minute, as you have no time to rest, while on the rower, you will work during the pull and “rest” while you slide back.

Can you lose weight with Assault Bike? ›

Assault AirBike is Good Equipment to Burn Calories Fast

The Assault AirBike can help you burn up to 80 Cal/Min, depending on your workout's intensity, which is due to the simple mechanism by which the bike works. The bike utilizes the push-pull-push mechanism that makes the workout more intense as you proceed.

Do bikes burn belly fat? ›

Yes. Although your stomach muscles aren't working as hard as your quads or glutes when you're riding, but cycling's aerobic nature means you are burning fat.

Is the echo bike better than running? ›

“One study compared the calories burned during 30 minutes each of HIIT (conducted on a stationary bike such as the ECHO BIKE), weight training, running and road-biking. The researchers found that HIIT burned 25–30% more calories than the other forms of exercise.


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