Month: August 2013

Airdyne Training Session with Reebok CrossFit Firepower

20130829-171354.jpgWe had friends George and Andrea Savard from Reebok CrossFit Firepower up this past weekend. They are great friends and run a very sucessful CrossFit box out of Milton Ontario. If you have done any CrossFit courses, chances are you have spent time in Firepower.

20130829-171449.jpg

I wanted to introduce the Savard’s to the Airdyne as they currently don’t have any in their facility. George said he has been trying to get one for his comp team, but they are pretty scare if you are buying used. I think after our session he is going to find one quickly.

Firepower Airdyne Session
Warm up 1 mile medium pace

Workout
Partner workout or 1:1 work : rest ratio

Personally I think that you will get more out of this if you work with a buddy and he gives you numbers to shoot for or some encouragement.

5 x 1/2 mile efforts on the Airdyne.

The effort on these should be in the 8-9 out of 10. They quickly catch up with you and realistically you want to keep all 5 efforts within plus or minus 3 seconds. I wasn’t able to on this one, but I sure turned myself inside out trying. See pick below for our numbers.

On a side note George now hold’s the Mark’s Gym one minute max effort record with a score of 48 calories.

For more Airdyne workouts click here

20130829-171417.jpg

Our training session.

20130829-172057.jpg

To come and try CrossFit in Collingwood click here

Uncomfortable – Fixing the Airdyne Seat

20130803-161448.jpg

A while back I got a used Schwinn Airdyne for my home gym.

Excited to get it, after its first few uses I found the seat to be very uncomfortable. I ride mountain bikes, so I have ample time in the saddle, so it just wasn’t a break in period where the user would get used it.

The seat that comes with the airdyne is quite large and fat, and since this is 30 year old plus exercise machine, it comes with a one size fits all saddle that just doesn’t serve a good purpose for those using the airdyne for high intensity interval training (HIIT).

20130803-162251.jpg

Adjustments
I tried moving the seat up and down as well as adjusting the tilt of the seat. None of these adjustments made the seat feel any better. A constant feeling of needing to readjust and find a better position made an already uncomfortable situation on the Airdyne even more unpleasant.

I went through a series of measurements with a tape measure and plumb line to try to figure out why the seat was so uncomfortable. Riding the airdyne with the stock seat put me in a position where I felt like I was in a position where my quads were about to explode.

The measurements that I made were from the bottom bracket to the top of the seat. Also I measured from the middle of the seat with the plumb line to the bottom bracket to try to figure out where the seat position was fore and aft.

After getting these measurements in the same ballpark, I went back and tried the seat again and it was still a problem.

20130803-162637.jpg

New Seat
<st

I went to the local bike store and found a bike seat that wasn’t as hard as the saddle on my racing bike, but I found something that was closer to the shape and size of a normal bike seat.

20130803-163232.jpg

20130803-163715.jpg

20130803-163736.jpg

20130803-164021.jpg

20130803-164046.jpg

Once I purchased the new seat for around $30 then I needed to get the proper hardware to clamp onto the airdyne seat post. This hardware is old school and can be found on cheap bikes or kids bikes. It is sort of compression fit.

20130803-165551.jpg

The new seat went on and it changed my personality. It not only made the Airdyne exercise more comfortable and similar to a cycling exercise, but it allowed me to push harder and transfer more power to the pedals in a more efficiency manner. The positioning on the Airdyne was now not so quad dominant and shared the workload with the various muscles.
In conclusion I feel that the airdyne stock seat should be changed for use in a CrossFit or home gym if you are serious about using it for hard interval training. It is a great piece of equipment minus the seat!

See some examples of Airdyne Workouts

The Comprehensive List of Airdyne Workouts

The Comprehensive List of Airdyne Workouts

List of Airdyne Workouts

Airdyne Exercise Protocols

So you are looking for some tough, tested, Airdyne workouts? Well look no further, here is a list that we have compiled from various places on the internet.  This list of Schwinn Airdyne workouts are broken up into 3 sections. Time dependent and Task dependent and Other. 

20130801-102717.jpg

Time Dependent or Time Trials

1 minute for calories – 49

2 min max calories

5 min max cals – 142 or distance 2 miles

10 min max cals – 256

20 min max cals

Heather’s Gym 30 minute Airdyne Test – 1 minute on – 1 minute off 15 rounds for Calories. 

30 min max cals – 536

Morning wake up: dyne for 20 minutes increasing calories every minute for 20 minutes

Descending Sprint Interval Workout 

3-2-1 Go! workout Airdyne Interval Ladder courtesy of Heathers’ Gym.

RowB114 RPM Burpee Combo

collingwood fitness gym

Task Dependent Airdyne WODs

Task dependent means you are done when the work is done. Time is not the determining factor.

2 miles goal to be done in less than 5 minutes

Reverse tabata : 8 rounds of – 10 seconds on 20 seconds off.

Tabata airdyne : 8 rounds of 20 seconds on 10 seconds off.

100 cals for time – 3:29

20 Calorie Airdyne Sprints x 10 ( Interval Training) 

“FYF” 12-14-12 from Gym Jones.  5 Rounds of  5 Heavy front squat or 6 Heavy step ups then 30 seconds all out on the Airdyne. Rest as needed between sets.

Airdyne Triathlon via @MarksGym

The “450” Airdyne Interval Workout
Super Triathlon from Gym Jones. Ski Erg 2000 m, Airdyne 300 Calories, 

Row 2000 meters.

Team Airdyne Workout for Calories 50-40-30-20-10

Airdyne Interval ladder via Michael Boyle MSBC – 3 mile /2mile /1mile Score as total time rest as needed between time trials.

10 x 30 calories in 1 minute with 1 minute break. 30 calories per minute pacing with 1:1 work to rest ratio (great partner workout)

8 rounds of .5 miles 1:1 work rest cycle (works well with partner)

300 FY workout courtesy of Gym Jones . The goal is to airdyne 300 calories in 10 minutes. If you don’t, you haven’t completed the 300 FY. Keep trying.

Metabolic Conditioning – 6 x .5 miles work : recovery based on HR at approx 60-65 % of max.  via Michael Boyle at StrengthCoach.com

T-Rex Airdyne Push Press Tabata Protocol Workout

 

IMG_3885

 Other

45 min – recovery ride

60 min – recovery, stopping every 5 min and do something like 2 muscle ups, or HS walk, TGU’s etc.

5 min on, 3 min off x 6 – 100-105 cals each set

30 sec on, 30 sec off x 10-20 rounds

10 sec all out, rest 1:50 x 6-8

15 sec all out, rest 1:45 x 6-8

20 sec all out, rest 2:10 x 6

I also include it into WODs in place of runs or rows like. AD 20 cals, 15 T2B, 10 PP, 30 DU’s…rest repeat x 5

I also do WODs like 3 heavy TNG power cleans, or HPC, or HPS, 7 burpees AFAP, 15 sec all out AD, rest repeat x 4-6 sets. This is anaerobic alactic power training.

schwinn airdyne workouts

 

More articles on the Schwinn Airdyne and Airdyne Workouts:

How to Fix your uncomfortable Airdyne Seat

What is better? Airdyne versus C2 Rower

How accurate is the Schwinn Airdyne – Calibrating it. 

Airdyne Workouts