Looking for a workout to build up your aerobic capacity? Here is 6! Use at your own risk.
Interested in more workouts? Feel free to check out our track running and rowing workouts workouts as well.
Workout 1
EMOM 20
Odd: 18-21/15-18 cal
Even: Rest
Athletes 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
90 seconds at 60% effort
30 seconds at 40% recovery effort
90 seconds at 60% effort
30 seconds at 40% recovery effort
90 seconds at 60% effort
30 seconds at 40% recovery effort
90 seconds at 60% effort
30 seconds at 40% recovery effort
-rest 2 min b/t rounds-
Workout 3
3 Rounds
15/10 cal
-rest 2 min-
20/15 cal
-rest 2 min-
30/20 cal
-rest 5 minutes b/t rounds-
Athletes Notes: Give your best effort each interval. Try to choose appropriate, consistent pace for your level of fatigue and calories.
Workout 4
4 Rounds
3 minutes at 85% effort (above 58-62/54-58 RPM)
30 seconds at 200 Watts
10 seconds at 500 Watts
10 seconds at 600 Watts
10 seconds at 700 Watts
-rest 4 minutes b/t rounds-
Athletes Notes: This is a very potent progression. Choose RPM pace you can maintain each round while working at around 85% effort. It should get progressively harder to maintain as you get deeper into the rounds.
Workout 5
EMOM 10
20 seconds at 100% effort
40 seconds at 40% recovery effort
Athletes Notes: It’s a full sprint for the first 20 seconds of each minute, go as hard as you can.
Workout 6
3 Rounds
90 seconds at 40% effort
60 seconds at 60 % effort
30 seconds at 80% effort
10 cal at 100% sprint effort
90 seconds at 40% effort
60 seconds at 60 % effort
30 seconds at 80% effort
10 cal at 100% sprint effort
90 seconds at 40% effort
60 seconds at 60 % effort
30 seconds at 80% effort
10 cal at 100% sprint effort
-rest 2 minutes b/t rounds-
Workout 7 (Bonus)
4 Rounds
25 cal
-rest 2 min-
15 cal
-rest 2 min-
10 cal
-rest 5 min b/t rounds-
Athletes Notes: Each interval should be around 95% effort.
Air Bike Program
The 12-Week Air Bike Program trains aerobic energy systems to make sure you’re prepared for any task, or any workout that comes your way. The program is compatible with Assault Bike, Echo Bike or Air Dyne. Build your aerobic capacity the right way. Don’t let your ‘Engine’ be your limiting factor in your training.
