Beginner Air Bike Program 1-Week Sample

Program Details:

  • A beginner-specific 9-week program with 3 days per week of training sessions. The sessions should take 30-45 minutes to complete. It can be used as a standalone program, or as an add-on to your current training/sport. 
  • Easy-to-understand pacing instructions. RPE (Relative Perceived Exhaustion) or optional target speed based pacing.
  • Daily warm-ups to help keep you safe, effective, and intentional.
  • downloadable PDF so you can plug your plan into your schedule ahead of time and make it work for you.

Week 1 Session 1

Warm-up

2 Rounds

Bike 1 minute at very slow pace
Bike 30 seconds using arms only
Bike 30 seconds using legs only
Bike 1 minute at recovery pace
Rest 30 seconds

Workout

8 Rounds

Bike 2 minutes at slow pace (RPE 3-4)
Bike 1 minute at recovery pace

Rest 30 seconds between rounds

Working Time: 24 minutes

Cool-down

Bike 4 minutes at recovery pace

Week 1 Session 2

Warm-up

2 Rounds

Bike 1 minute at very slow pace
Bike 1 minute at slow pace
Bike 30 seconds at moderate pace
Bike 30 seconds at recovery pace

Workout

8 Rounds

Bike 30 seconds at moderate pace (RPE 5-6)
Bike 30 seconds at recovery pace

Rest 2 minutes

8 Rounds

Bike 30 seconds at moderate pace (RPE 5-6)
Bike 30 seconds at recovery pace

Working Time: 16 minutes

Cool-down

Bike 5 minutes at recovery pace

Notes:

Aim to reach a moderate speed as quickly as you can each 30-second interval. Avoid any decrease in speed in anticipation of the recovery interval.

Week 1 Session 3

Warm-up

Bike 1 minute at very slow pace
Bike 1 minute at slow pace

Workout

For Distance

Bike 5 minutes at very slow pace (RPE 2-3)
Bike 10 minute at slow pace (RPE 3-4)
Bike 5 minutes at very slow pace (RPE 2-3)

Working Time: 20 minutes

Cool-down

Bike 3 minutes at recovery pace

Schedule & Structure

The training program consists of 3 distinct phases, each spanning three weeks and including three sessions weekly. We’ve progressively increase the intensity and volume of the workouts to prevent overexertion and to facilitate your adaptation to the air bike.

Phase 1 (Week 1-3): This initial phase focuses on controlling fatigue, boosting fitness, and developing stamina, all while minimizing injury risk. It includes low-intensity training intervals and periods of active recovery, primarily targeting the aerobic energy system.

Phase 2 (Week 4-6): During this phase, we elevate the intensity with increased volume and moderate-intensity intervals. The aim here is to cultivate your lactate energy system through these demanding workouts.

Phase 3 (Week 7-9): The final phase challenges your body and mind with amplified intensity and challenging paces, to expose you to the anaerobic energy system.

Pacing Guidelines

The intensity with which we exercise is one of the most important aspects of training and physical fitness. Not only can we utilize exercise intensity to determine if we’re working hard enough, but we can also use it to determine if we’re not.

There are generally two ways to pace aerobic workouts: RPE (Rate of Perceived Exertion)/Heart Rate method or the Target Speed-based method. A detailed explanation of both these pacing methods can be found within the full program or in our How to Pace Your Aerobic Workouts post.