If I wanted to do the cardio day with an airdyne bike how should I do it?
Sit on the bike and use your arms and legs.
Seriously care to be more precise? What do you want out of the ESW? First I'd be weary of adding ESW to the Athlete lean... program which is already high in volume and workload.
My apologies for not being specific. I meant on the Wednesday workout If I was to replace the sprints or the bike and use an airdyne bike instead how do you set parameters for it (calories or time)?
Time... I like 20-30 sec all-out with about 60 sec of rest... 4-6 sprints