Not all indoor bikes are alike. You can spend more than an hour slipping on a wheel. But do not try the Airdyne.
That's because the Airdyne is a master of resistance. The harder you work, the harder it gets. There is simply no way to halve a session on it. Hence the nickname: The Misery Machine.
to obtain. Unlike a spin bike that derives its resistance from a flywheel, the Airdyne man puts the driver into a busy manual fan; The more power you generate by pedaling and pulling on the handles, the more resistance the bike generates. That's one of the reasons why the Airdyne is a cult among professional athletes, coaches and crossfitters. However, a bike with resistance wheel is still better for longer, even rides.
Another reason why it's so popular: "It does not require much technology, so you can work really hard right from the start," says Pat Davidson. a New York strength and conditioning coach. "And there is no impact, so it does not wear anybody's joints." (A common beginner's misstep: Excessive Confidence in the Legs. Make sure your arms kick in.)
Organize Airdyne workouts on either time (short, challenging intervals with a break between rounds) or watts, which is a measure of the energy output. For example, you can run sprints to achieve peak performance or maintain lower power for a few minutes.
Here are two Davidson-developed Watt-based workouts that both challenge your stamina and performance. Before you start exercising, warm up for a few minutes on the bike and gradually increase your speed.
You also need to determine the peak power ̵
The Airdyne, however, never gets easier.
Select Your Own Torture
Workout 1: Cardio Capacity
Warm up for 2 minutes, then run the following interval: 15 seconds at 65 percent of your maximum wattage, then kick Pedal slowly for 45 seconds. Repeat this nine times.
Training 2: Performance Development
Warm up for 2 minutes and then check peak performance. Let rest for 1 minute, then run for 6 seconds at maximum power. Pause 1 minute Repeat until you can no longer maintain peak performance.