AirDyne Workouts

AirDyne Workouts

The Schwinn Airdyne AD4 Upright Exercise BikeAirDyne Workouts is a killer workout that can increase your cardio conditioning and burn calories like mad. Check out these AirDyne workouts to add some variety to your workouts.

How hard is an AirDyne workout? It can be as hard as you make it.

Airdyne Workout #1

15 seconds – Easy Ride 1 min – Hard ride 1min – Easy ride 45 sec – Hard ride 1:15 min – Easy ride 30 sec – Hard ride 1:30 min – Easy ride 15 sec – Hard ride 1:45 min – easy ride .

Airdyne Workout #2
AirDyne Intervals
15 seconds – Easy ride 15 sec – Hard ride 1:45 min – Easy ride 30 sec – Hard ride 1:30 min – Easy ride 45 sec – Hard ride 1:15 – Easy ride 1 min – Hard ride 1min – Easy ride . If you hadn’t noticed – These two workouts are the inverse of each other. Workout #1 requires you to go hard for the longest time frame in the beginning and gradually increases the rest as you progress through. Workout #2 does just the opposite. From Nick Tumminello

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AirDyne Workout #3
5 sets of 15 sec. intervals with 45 sec. rest in between. Add an interval each workout until you are performing 8 intervals

AirDyne Workout #4
5 sets of 20 sec. intervals with 40 sec. rest. work up to 8 sets

AirDyne Workout #5
5 sets of 25 sec. intervals with 35 sec. Rest

AirDyne Workout #6
5 sets of 30 sec. intervals with 30 sec. in between. 

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Reverse Tabata Protocol for AirDyne Workouts

Week 1 6 :10/:20 intervals (3:00)
Week 2 8 :10/:20 intervals (4:00)
Week 3 10 :10/:20 intervals (5:00)
Week 4 12 :10/:20 intervals (6:00)
The RPM or watt goal is a bit higher for this protocol, as the work periods are shorter. After the client has progressed through reverse tabata’s, Give them a break from the shorter, more intense intervals and move to longer duration intervals. See below.

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1/2 Mile Intervals
Stole this from Mike Boyle and modified it a bit for the general fitness client. Here is the progression:

Week 1: 3 1/2 mile intervals with 2:00 rest between each. I want the 1/2 mile performed in 1:50 or under. We use a Gym Boss Workout TimerAirDyne Workouts
, set for 1:50, and the client watches the display screen to gauge the distance. 

Week 2: 4 1/2 mile intervals with 1:45 rest between each. I will generally keep the 1/2 mile goal at 1:50 or less, maybe drop it down to 1:45 but not always.
Week 3: 5 1/2 mile intervals with 1:30 rest between each. At this point, I’ll knock the 1/2 mile goal down to 1:45. 
Week 4: 6 1/2 mile intervals with 1:30 rest between each. Same 1:45 1/2 mile time goal.

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The AirDyne workout Ladder

Minute 1: 10 sec. sprint alternated with 50 sec. rest (a coast)
Minute 2: 20 sec. sprint alternated with a 40 sec. rest 
Minute 3: 30 sec. sprint alternated with a 30 sec. rest
Minute 4: 40 sec. sprint alternated with a 20 sec. rest
*Minute 5: 50 sec. sprint alternated with a 10 sec. rest

*The 5th minute is extra credit based on each individuals desire to put up with extreme discomfort and/or their level of fatigue.

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AirDyne 2 Miles in 5 minutes

Sounds easy but proceed with caution. Must move 0.4 miles every minute. The first 2 minutes are do-able but the last 3 minutes will decide what your made of.

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AirDyne minute mile workout

AirDyne minute – how far can you go in one minute?

AirDyne Workouts

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