The Comprehensive 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.
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
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
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.
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.