Any thoughts on variations of conditioning based on the Airdyne bike? I’m limited to no running/sports for the foreseeable future, and I’m struggling to keep myself interested in these workouts.
My typical workouts so far:
10 miles. Make sure I do it in under 30 min. (this seems effective but boring as hell)
10 miles, but do 5, 3, and 2. Do some bodyweight exercises in between.
Do sprints on the minute for 15-20 seconds.
Any other thoughts? I’m willing to combine it with abs, punching the heavy bag, or light bodyweight work. This is a conditioning day, so no real strength training.
Search “assault bike workouts” on google…tons of info and suggestions.
I’m slowly working up to a 5k row, 5k assault bike, and 5 k run for total time. Need to measure out the 5k run part from my house.
The airdyne is great for shorter, really hard intervals. I’d stick to under 1/4 miles or 100-400 meters depending on how your bike measures distance.
Tabata’s: 20 seconds hard, 10 seconds easy by 8 X 2-4 sets with 1-3 minutes rest between sets
There are endless variations of these types of intervals but anything 30 seconds or less with a .5 to 2 rest ratio can work well. Keep your sets in the 2-5 minute range and repeat 2-5 times.