Looking for a workout to build up your aerobic capacity using any of the air bike machines, such as the Assault Bike, Echo Bike, or Air Dyne? Here are 6!
Pacing Guidelines
There are two primary ways to approach the intensity of your aerobic workouts: the RPE (Rate of Perceived Exertion) method and the Pace method.
RPE, a 1-10 scale, is based on how you feel, considering factors like fatigue and terrain. The Pace method focuses on maintaining specific workout speeds, often determined by time trials. For instance, the standard for Air Bike is a 10-minute time trial test, and the results determine your actual speeds. As an alternative, you can estimate your speed pacing without a time trial. Although it’s less accurate, it’s a more beginner-friendly method, avoiding the potential intimidation of time trial tests.
Further details on these pacing methods can be found in our How to Pace Your Aerobic Workouts post.
Workout 1
EMOM 20 Minutes
Odd Minutes: Bike 18-21/15-18 calories
Even Minutes: Rest
Notes: Adjust calorie count as necessary for your level of fitness. The effort should be around 90% to maintain prescribed calories during the odd minute.
Workout 2
3 Rounds
Bike 90 seconds at slow pace (RPE 3-4)
Bike 30 seconds at recovery pace
Bike 90 seconds at slow pace (RPE 3-4)
Bike 30 seconds at recovery pace
Bike 90 seconds at slow pace (RPE 3-4)
Bike 30 seconds at recovery pace
Bike 90 seconds at slow pace (RPE 3-4)
Bike 30 seconds at recovery pace
Rest 2 minutes between rounds
Workout 3
3 Rounds
Bike 15/10 calories
Rest 2 minutes
Bike 20/15 calories
Rest 2 minutes
Bike 30/20 calories
Rest 5 minutes between rounds
Notes: Give your best effort each interval. Try to choose appropriate, consistent pace for your level of fatigue and calories.
Workout 4
4 Rounds
Bike 3 minutes at fast pace (RPE 7-8)
Bike 30 seconds at very slow pace (RPE 2-3)
Bike 10 seconds at fast pace (RPE 7-8)
Bike 10 seconds at very fast pace (RPE 8-9)
Bike 10 seconds at maximum pace (RPE 10)
Rest 4 minutes between rounds
Notes: This workout is intense. Select an RPM pace that you can consistently maintain across rounds, aiming for an RPE of 7-8. As you progress through the rounds, maintaining this pace should become increasingly challenging.
Workout 5
EMOM 10 Minutes
Bike 20 seconds at maximum pace (RPE 10)
Bike 40 seconds at recovery pace
Notes: It’s a full sprint for the first 20 seconds of each minute, go as hard as you can.
Workout 6
3 Rounds
Bike 90 seconds at very slow pace (RPE 2-3)
Bike 60 seconds at slow pace (RPE 3-4)
Bike 30 seconds at 80% effort
Bike 10/8 calories at maximum pace (RPE 10)
Bike 90 seconds at very slow pace (RPE 2-3)
Bike 60 seconds at slow pace (RPE 3-4)
Bike 30 seconds at fast pace (RPE 7-8)
Bike 10/8 calories at maximum pace (RPE 10)
Bike 90 seconds at very slow pace (RPE 2-3)
Bike 60 seconds at slow pace (RPE 3-4)
Bike 30 seconds at fast pace (RPE 7-8)
Bike 10/8 calories at maximum pace (RPE 10)
Rest 2 minutes between rounds
Workout 7 (Bonus)
4 Rounds
Bike 25/21 calories at very fast pace (RPE 8-9)
Rest 2 minutes
Bike 15/12 calories at very fast pace (RPE 8-9)
Rest 2 minutes
Bike 10/8 calories at very fast pace (RPE 8-9)
Rest 5 minutes between rounds
Notes: Each interval should be sub maximal.