Air Bike Program
Building your aerobic fitness is the foundation to overall fitness. Lay the groundwork now with this 12-week air bike program. Commit effort to your intentions and watch your ability to smash workouts skyrocket. Then build on your solid foundation and see improvements across all areas of fitness and health.
If you want any or all of the above, then start by replacing your excuses with effort by challenging yourself to the Air Bike program. A strong aerobic system takes time and effort to develop. Sustained work towards building that system will pay off in big ways, but it requires dedication and a good plan.
This program is about putting in the work and seeing undeniable results. The work is laid out for you, prescribed tasks for each day require you to dig deep and replace excuses with effort. We know hard work pays us back for that effort. You will continue to reap the benefits of your increased aerobic fitness long after you’ve finished this program.
Nah. You can use an Assault Bike, Rogue Echo Bike or Schwinn Airdyne.
Nope! You’ll just pay a one-time fee. And you get lifetime access to any future updated version of this program.
- 10-Minute Time Trial Average RPMs Pacing
- Pacing by Feel
Recovery: Pace you can hold indefinitely. Intended for recovery.
Easy: Pace you can hold for 1-2 hours. You can carry on a full conversation at this pace without gasping for air between words or sentences.
Moderate: Pace you can hold for 30 minutes. You can speak a sentence or two at a time before having to take a gasp of breath.
Hard: Pace you can hold for 10 minutes. You might get a word or two out, but breathing is difficult, and talking is challenging.
Very Hard: Pace you can hold for 2-4 minutes maximum. Even a single word is nearly impossible to get out.
Maximum: Pace you can hold for a short time, anywhere between 10-30 seconds. You are completely out of breath and unable to talk.
Don’t worry if this seems confusing. The more you progress through this training, the more you’ll begin to understand what each interval should feel like.