Blizzard number two hit Baltimore today and has us trapped inside again. I thought since the airdyne bike in my bedroom was starring me down and begging for attention, I would post a quick thought about one of my favorite pieces of equipment for cardio/conditioning…
Dear AIRDYNE BIKE, I love you for many reasons:
- It is a change of pace and movement from running and sprints
- It engages your upper body in the push/pull of the handle bars
- It’s easy to control the resistance… no dials necessary… the bike is designed to increase resistance as you pedal faster
- In addition to just cruising along, the bike can be used for insane, heart-throbbing, windsucking, leg pumping interval training and conditioning 🙂
- And, you can use your creative side and utilize the handle bars for an upper body conditioning workout
I personally choose the airdyne bike at least 3 times a week for a conditioning challenge and often have my clients tackle the bike at the end of their training session for a big finish. The following are a few ways I like to mix up my airdyne work:
- Moderate Interval Work: 3 minutes on the Airdyne Bike (Moderate intensity, RPM in the 60’s) followed by 2 minutes of jumping rope. 5 minutes per round, complete 4 rounds for a total of 20 minutes.
- Complete a Timed Mile on the Airdyne bike in as little time as possible. (Goal time: under 3 minutes, 2:20 – 2:30 if you’re really pushing it!) Over time, after you’ve mastered one timed mile, try incorporating a rest period (pedalling mildly for recovery–about the same amount of time it took you to complete the first mile ie: 2:45) then begin timed mile number 2! Its brutal, but doable 😉
- Moderate to Hard Intervals: 1 minute warm up, 1 interval round = 30 seconds hard pedalling (RPM’s above 80), 30 seconds easy pedaling (RPM’s 40’s or 50’s). Repeat 8 rounds and a 1 minute cool down for a total of 10 minutes.
- High Intensity Intervals: Another interval scheme I enjoy is 10 seconds hard (and I mean HARD, RPM’s around 90’s or breaking the 100’s) 20 seconds for recovery. 30 seconds is one round, repeat 8 rounds for 4 minutes total. This is a Reverse Tabata. If you are at the intensity level you should be, 4 minutes will be all you need to feel smoked!
- Upper Body Interval Training: Last, try the Airdyne bike in a non-traditional way–using your upper body. This is a great way to get conditioning while allowing your legs recovery. Check out the video below for an example.
The above suggestions are by no means an exhaustive list of all the great things you can do with an Airdyne Bike. Try these, create others and let me know what you come up with! I’m always up for a new challenge !! 😉
…now excuse me, I have a date with my Airdyne Bike.