Fan bike workouts

[Ashy Larry]

Just picked up a minty older Airdyne for $20 at an estate sale for a house I’m listing. I’m a newbie to these but I know the CrossFit contingent on this board knows them well. How do I kill myself in short order on this thing?

 

[marktole]

1) 5 rounds
Every 2 minutes, 20 cals max effort

2) Tabata format :20 work, :10 rest, complete 8 rounds of that (4 mins total). Go hard during your :20 seconds and you’ll be done after the 4 minutes.

3) 15 minutes, maintain a constant pace that is CHALLENGING, but not so challenging you can’t hold it for the whole 15 minutes. Idea is to push the boundary between anaerobic and aerobic.
Rest 5 minutes
15 minutes, same as first 15 minutes.

4) 20 minute EMOM (can be a 30 minute EMOM if you’re really feeling froggy)
Even: 10 cals on bike
Odd: 10 burpees

The number of burpees and calories will need to be scaled to the individual on this workout. Burpees and calories should be pretty much max effort, shoot for a number of burpees and calories in the vicinity of taking :28-:35 seconds to complete. It will be on the lower end 28) when you’re fresh, and may climb as high as :35-:40 by the end of the workout. The idea is to have a 1:1 work/rest ratio, although you might not maintain it perfectly throughout the whole thing. If you do 10 cals/10 burpees and make it the whole 30 minutes you are a man. This is one of the most mentally challenging things I have ever done. By minute 20 you’re in the pain cave big time. The will to hang on to do the last 10 minutes is a mother f****r.

Minute 0-1 calories
1-2 burpees
2-3 calories
3-4 burpees
So on and so forth....

If you have Instagram go give assault fitness a follow. They usually post some good workout that are centered around the assault bike (same thing as an air dyne.)

Good luck and enjoy your new piece of torture equipment.

 

[Coach Chris]

Something that I do personally that I don't program for my athletes.
I put a fight on You Tube
I warm up through the introductions
Each round I pick up the pace as the round progresses and sprint as hard as I can for the last 30sec. I slow way down in the 1min rest period between rounds. I cool down during the judges announcement and the final interviews
Depending on how much work I want to put in is how I choose the fight.
Muay Thai and kickboxing is 3 or 5 3min rounds
MMA is 3 or 5 5min rounds
I find this way more interesting than just doing intervals

 

[jmez]

Assault Bike Love
10 rounds
30 s Sprint
2:30 rest

Quite possibly the worst thing I've ever done in my life

Death by assault bike
Use a running clock
Min 1 3 Cal's
Min 2 4 Cal's
Min 3 5 Cal's
.........
Keep increasing by 1 cal until you can no longer finish in 1 min.

Sent from my moto z3 using Tapatalk

 

[Ashy Larry]

Thanks guys...its just sitting out there on the carport, taunting me. I might go try to whoop it.

- - - Updated - - -

I like this thing. Gonna be go-to during wet muddy weather. Did A 5 min warmup then the 30 sec all out/ 2:30 coast for several reps. Took a break then tried increasing from 3 calories every minute for 10 minutes. That one does suck.

 

[Jmac603]

Embrace the suck for sure. You will love to hate that thing. Or hate to love it...

Jason

 

[thinhorn_AK]

See if you can burn 100 calories in 10 minutes. Keep trying until you can do it.

 

[Ashy Larry]

 

[IH8Cali]

Start VERY slow, maybe 5 second sprints or so and work yourself up. I don't know how these people are doing 5 rounds of 30 second sprints or whatever; how much do you honestly have left by the latter rounds? I can get my heart rate sky high and ready to go again with 10 second sprints and about 45-50 second rest periods but i'm only doing 6 rounds. I try to get on and off the bike as quickly as possible, i love freaking hate that thing but love it some much.

 

[Idaho4x4Bronco]

Something that I do personally that I don't program for my athletes.
I put a fight on You Tube
I warm up through the introductions
Each round I pick up the pace as the round progresses and sprint as hard as I can for the last 30sec. I slow way down in the 1min rest period between rounds. I cool down during the judges announcement and the final interviews
Depending on how much work I want to put in is how I choose the fight.
Muay Thai and kickboxing is 3 or 5 3min rounds
MMA is 3 or 5 5min rounds
I find this way more interesting than just doing intervals

Wow what a genius, I am stealing this idea.

Edit- didn't see the date, don't care

 

[STAGHOUND]

When I do a work out on a fan bike I normally do 70 calories plus in 10 minutes and it cooks me(be aware I'm only 12 years old so I cant do as much as adults do).

 

[Sccritterkiller]

20 min EMOM
10 cals
10 DB (40) thrusters

+1 on watching fights or movies during w/o.