- EquipmentCardio machine
- PatternCardio
- Repsheld for time
Set the seat so your knee stays slightly bent at the bottom of the stroke and hold the moving handles.
First cuePush and pull with the arms as you pedal.
How to do the Air Bike
Set up. Set the seat so your knee stays slightly bent at the bottom of the stroke and hold the moving handles.
- Pedal and push and pull the handles at an easy pace to warm up.
- Increase the effort for your work intervals.
- Ease off between intervals and at the end.
Form cues
- Push and pull with the arms as you pedal.
- Keep the hips on the seat.
- Pace yourself in the first seconds.
Common mistakes
- Starting all out and fading quickly.
- A seat set too low.
Muscles worked
It is conditioning for the whole body rather than for one muscle; the body map lights what it works on the way.
On the way: Quads, Front delts and Lats.
Track it in StatBlockFit
In the StatBlockFit app the Air Bike is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Air Bike?
Set up: Set the seat so your knee stays slightly bent at the bottom of the stroke and hold the moving handles. Steps: 1. Pedal and push and pull the handles at an easy pace to warm up. 2. Increase the effort for your work intervals. 3. Ease off between intervals and at the end. Form cues: Push and pull with the arms as you pedal. Keep the hips on the seat. Pace yourself in the first seconds. Common mistakes: Starting all out and fading quickly. A seat set too low.