Try These 3 Air Bike Workouts for Conditioning, Fat Loss, and More

Trendy air motorcycles are a ways from the creaky machines your folks had on the native Y many years in the past. Lately’s machines are overbuilt and enforcing. With larger lovers, heavier elements, and digital efficiency displays, those machines are designed to take, and ship, a beating. The Attack Motorbike® is certainly one of a handful of contemporary fan-resistance, full-body … Learn extra
The submit Take a look at Those 3 Air Motorbike Exercises for Conditioning, Fats Loss, and Extra gave the impression first on Breaking Muscle.

Trendy air motorcycles are a ways from the creaky machines your folks had on the native Y many years in the past. Lately’s machines are overbuilt and enforcing. With larger lovers, heavier elements, and digital efficiency displays, those machines are designed to take, and ship, a beating.

person in gym exercising on air bike
Credit score: Jacob Lund / Shutterstock

The Attack Motorbike® is certainly one of a handful of contemporary fan-resistance, full-body desk bound motorcycles, or “air motorcycles.” Identical machines come with the Echo Motorbike, Airdyne Professional, and quite a lot of different fashions. Then again, just like Rollerblade®, Q-tip®, or Band-Assist®, “Attack motorcycle” has change into recognized universally to surround all manufacturers of air motorcycles, or just as a word used interchangeably with “air motorcycle.”

As a result of air motorcycles paintings muscle teams within the legs and arms concurrently and with out reprieve, they could also be the best device for conditioning, losing undesirable body weight, and coaching all primary metabolic power pathways.

In case you’re fortunate sufficient to have get right of entry to to an air motorcycle, take a look at the brutal workout routines beneath. 

Perfect Air Motorbike Exercises

Perfect Air Motorbike Exercise for Conditioning

Because of their bold and non-adjustable resistance, air motorcycles are considered extra strength-based than spin motorcycles. (1) On a spin motorcycle, people generally pedal at 70 to 110 revolutions according to minute, while maximum riders on an air motorcycle will succeed in 40 to 80 revolutions according to minute. (1)

In contrast to a spin motorcycle, an air motorcycle’s resistance step by step will increase the more difficult and sooner you journey. Altogether, air motorcycles would possibly constitute a preferable conditioning means for athletes with power backgrounds and biases.

Air motorcycles additionally be offering a extra environment friendly means for coaching anaerobic capability, or momentary, high-intensity persistence. Push exhausting sufficient on an air motorcycle and you’ll lean exhausting into anaerobic glycolysis — a formula that gives power when call for outpaces our skill to ship oxygen to the running muscular tissues.

person straining on exercise bike
Credit score: Dr. Merrick Lincoln

You’ll additionally revel in the bodily anguish related to anaerobic coaching. Lactate is a metabolic spinoff of anaerobic glycolysis. Exercises that produce uncomfortably excessive ranges of lactate have a tendency to be perceived as “exhausting workout routines.” (2)

In comparison to Wingate biking — the gold same old “all-out” check of anaerobic health — a max effort journey of equivalent length on an air motorcycle produces upper lactate ranges. Additionally, those increased lactate ranges diminish extra slowly. (3)

Now, lactate isn’t the direct reason for muscle “burning”. Quite, lactate is produced along hydrogen ions, which alters the pH of your tissues, most likely growing the searing burn of high-intensity workout. (4) Have believe within the ache. This struggling will pay dividends within the type of advanced conditioning and health

Changed Dash Time-Trial Period Coaching

Except you’re a different form of masochist, you’re driving the air motorcycle for the physiological advantages — the multi-system variations that enhance our well being and our skill to do extra paintings outside and inside the health club.

Your go-to conditioning exercise must be like a Swiss Military Knife — flexible but manageable sufficient for sensible use. Particularly, a powerful conditioning exercise must teach all primary power programs (phosphocreatine, anaerobic glycolysis, and cardio metabolism). A correct regimen can even advertise fatigue-resistance, faucet into muscle fibers with large attainable for adaptation, and reinforce your total paintings capability.

This air motorcycle exercise was once impressed through a protocol evolved through researchers out of Denmark. The unique protocol consisted of six five-minute periods at 85% of 1’s most coronary heart charge adopted through two five-minute periods with 5 15-second all-out sprints adopted through 45 seconds of lively restoration. (5)

Handiest elite cyclists and triathletes have been incorporated within the Danish learn about, and the protocol made those extraordinarily have compatibility people more fit. For reasonable people, following an an identical protocol can be insurmountable. Subsequently, the amount and frequency of this system are changed.

Construct in opposition to the total, eight-interval protocol through including one five-minute period each month of constant coaching. Repeat this exercise a couple of times every week, preferably after your resistance coaching or separated through a minimum of six hours to keep away from attainable interference. 

  • The way to Do it: Use your legs and arms to pedal all the way through the excessive depth periods. You’ll be able to use legs-only all the way through the restoration sessions. Heat-up completely, after which carry out 3 five-minute periods on the quickest tempo you’ll maintain for the length, with two mins leisure or restoration between each and every period. After the 3rd restoration duration, continue into 5 shorter periods with 15 seconds of an all-out dash adopted through 45 seconds of straightforward restoration pedaling. 
  • Units and Reps: 3 units of 5 mins reasonable with two mins restoration, adopted through 5 units of 15 seconds most effort with 45 seconds restoration.
  • Leisure time: Leisure two mins between each and every five-minute period. Leisure 45 seconds between each and every 15-second period.

Perfect Air Motorbike Exercise for Fats Loss

Air motorcycles could also be probably the most “recoverable” type of aerobic. The educational tension is shipped throughout each the higher and decrease physique slightly than overworking one space in the course of the consultation.

person on exercise bike
Credit score: Dr. Merrick Lincoln

Air motorcycles also are a ‘concentric-only’ workout — that means the concerned muscle teams will have to triumph over resistance with negligible eccentric, or “braking,” motion. This makes them much less prone to reason post-workout soreness.

Prime-load and/or high-volume eccentric workout is related to not on time onset muscle soreness (DOMS) and ranging levels of wear and tear to the muscle mobile on the microscopic degree. (6) In the end, you’re much less prone to be sore within the hours and days following a difficult Attack motorcycle exercise in comparison to an eccentric-heavy mode of aerobic (like jogging or leaping rope). As an advantage, concentric contractions are extra power challenging, which would possibly lead to larger power expenditure all the way through your exercise.

Zone 2 Fats-Burning Exercise

For an extremely low-impact, total-body exercise this is not likely to depart you sore, you’ll’t beat Zone 2 aerobic on an air motorcycle. Zone 2 refers to low-to-moderate depth cardio workout — 60 to 70% of your most heart-rate.

To seek out this vary, first estimate your most coronary heart charge as 220 minus your age (in years). Then, multiply that most coronary heart charge through 0.6 and zero.7 to spot the higher and decrease bounds of the educational vary.

In case you’re no longer the use of a coronary heart charge track, those numbers aren’t related and you’ll merely journey on the best effort you’ll maintain whilst respiring solely via your nostril. In case you wreck into open-mouth panting, you’re coaching too exhausting.

Cardio coaching is pushed through the breakdown of fat within the presence of oxygen. Non-endurance athletes get pleasure from cardio coaching to improve body composition (e.g. fats loss), spice up coronary heart well being, and reinforce restoration between units of resistance coaching.

person on exercise bike
Credit score: Dr. Merrick Lincoln

Aerobically skilled muscular tissues expand higher vascularization and larger density of mitochondria over the years. Those variations assist our muscular tissues to do extra paintings and probably recuperate extra briefly.

The air motorcycle is perfect for cardio coaching, as it trains huge muscle teams within the higher and decrease physique. Except you benefit from the monotony of a steady-state exercise, wreck your Zone 2 paintings into segments to stick motivated. This fats loss exercise is composed of 5 segments with descending calorie objectives — use the readout at the motorcycle’s show to observe growth.

As a part of a fats loss plan, repeat this exercise 3 to 5 occasions every week, preferably after your resistance coaching or separated through a minimum of six hours to keep away from attainable interference with restoration and function. 

  • The way to Do it: Heat up, after which start the exercise pedaling along with your legs and arms in combination. As an alternative of monitoring time, pedal to burn 120 energy, 110 energy, 100 energy, 90 energy, after which 80 energy. The function is to reach “unfavourable splits” through finishing each and every calorie-segment quite sooner than the former. You’ll want to handle Zone 2 depth during the exercise, both through the use of a coronary heart charge track or through keeping up nose-only respiring.
  • Units and Reps: 5 calorie-segments: 120 energy, 110 energy, 100 energy, 90 energy, and 80 energy.
  • Leisure time: Leisure passively (“following” the momentum of the pedals and handles) or actively (very low-intensity pedaling) for 30 seconds after achieving each and every calorie goal. It must be simply sufficient time to snatch a sip of water or towel off sooner than going once more.

Perfect Air Motorbike Exercise Finisher

A “finisher” refers to a brief metabolic conditioning exercise added to the tip of your number one exercise. After hitting the weights, as an example, hop at the air motorcycle to drain the tank and make sure you’ve gotten probably the most from your exercise.

Because you’ve already skilled, your ranges of muscle glycogen (a type of saved and readily out there power) might be low. “Coaching low,” or coaching with low ranges of glycogen, stimulates power formula variations. (2) With common high intensity interval training, your muscular tissues will construct better shops of obtainable power and higher set up the metabolic byproducts of excessive depth coaching.

Dash Period Coaching

Believe this dash period coaching (SIT) “finisher” to rev your metabolism and depart you feeling completed whilst you depart the health club. The exercise permits incomplete restoration between quick, high-intensity bouts of driving.

As a result of “speedy power” from the phosphagen formula doesn’t totally fill up between bouts, anaerobic glycolysis and cardio pathways will give a contribution step by step to the power calls for of the exercise. (7)

Translation: You’ll teach all 3 primary power pathways on this exercise. Carry out this exercise on the finish of 1 resistance coaching exercise each and every week.

  • The way to Do it: As a result of your weight coaching can have simply ended, you must nonetheless be quite heat. Carry out simply two mins of straightforward pedaling after which start the exercise. Pedal with all-out effort, the use of legs and arms, for 20 seconds, every minute on the minute (EMOM). Finish with two mins of straightforward pedaling. 
  • Units and Reps: Carry out periods each minute at the minute for 5 mins whole.
  • Leisure time: The use of the EMOM way, paintings for 20 seconds and leisure for the remainder 40 seconds of each and every minute. The remaining duration will also be lively (low-intensity pedaling) or passive (following the transferring handles and pedals).

The way to Heat-Up for Air Motorbike Exercises

A correct warm-up primes the physique for motion and top efficiency. Frame temperature and blood go with the flow build up, boosting metabolism and oxygen supply to the running muscular tissues.

Joints start transferring extra freely. Chances are you’ll begin to sweat, which is helping with temperature legislation when the true paintings begins. Give this warm-up a check out sooner than your subsequent air motorcycle exercise. 

Air Motorbike Exercise Heat-Up

  • Simple journey: Spend 3 mins pedaling at a low degree of effort.
  • Trunk rotations: Keep seated and brace your toes at the pegs. Care for an upright posture as you rotate your trunk and succeed in ahead with one arm. Exchange hands with each and every rotation. Carry out 20 whole repetitions, 10 according to facet. 
  • Legs-only journey: Leisure your hands at your aspects and journey for one minute at an “simple” effort the use of simply your legs. 
  • Hands-only journey: Position your toes at the pegs and journey for one minute at an “simple” effort the use of simply your hands.
  • Triple ramp-up: Pedal along with your legs and arms in combination for 10 seconds at an “simple” effort. Build up to a “reasonable” effort for 10 seconds. Transition to a “exhausting” effort for 10 seconds. Carry out all of the collection a complete of thrice (90 seconds).

The Maximum Efficient Aerobic Gadget?

The air motorcycle is unrelenting and flexible. You’ll be able to push as exhausting as you’re ready all the way through period coaching or you’ll ease off for steady-state cardio paintings. Air motorcycle workout routines are nice for metabolic conditioning and fats loss. They are able to be stand-alone conditioning or fats loss periods, or you’ll tack them onto the tip of a conventional exercise for a dash period “finisher.” As soon as your restoration and adaptation take their route, air motorcycle workout routines set you up for higher health and long run positive factors.

However you’ve been warned — they are able to be brutal. 


  1. Schlegel, P., Křehký, A., Hiblbauer, J., & Faltys, V. (2022). Air cycling as a brand new means for tension checking out. Motion & Game Sciences-Science & Motricité. Revealed on-line forward of print.
  2. Buchheit, M., & Laursen, P. B. (2013). Prime-intensity period coaching, answers to the programming puzzle. Sports activities Drugs43(5), 313-338.
  3. Schlegel, P., & Křehký, A. (2020). Anaerobic Health Trying out in Crossfit. Acta Facultatis Educationis Physicae Universitatis Comenianae, 60(2), 217–228. 
  4. Robergs, R. A., et al. (2018). Lactate, no longer lactic acid, is produced through mobile cytosolic power catabolism. Body structure33(1), 10-12.
  5. Gejl, Ok. D., Andersson, E. P., Nielsen, J., Holmberg, H. C., & Ørtenblad, N. (2020). Results of acute workout and coaching at the sarcoplasmic reticulum Ca2+ unlock and uptake charges in extremely skilled persistence athletes. Frontiers in Body structure11, 810.
  6. Hotfiel, T., et al. (2018). Advances in delayed-onset muscle soreness (DOMS): Phase I: Pathogenesis and diagnostics. Sportverletzung· Sportschaden32(04), 243-250.
  7. Bogdanis, G. C., Nevill, M. E., Boobis, L. H., & Lakomy, H. Ok. (1996). Contribution of phosphocreatine and cardio metabolism to power provide all the way through repeated dash workout. Magazine of Implemented Body structure80(3), 876–884. 

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