Category: Airdyne

5 Rounds of Intervals Airdyne and Deadlifts 

5 Rounds of Intervals Airdyne and Deadlifts 

Airdynes and Deadlifts Intervals

A short little workout today, It’s a tough little one that pushes you past your anaerobic threshold. The airdyne bike gets your heart rate up, and then you go lift some heavy weight quickly. Not so bad for the first couple of rounds, but then it catches up with you. We did this as a warm up for our olympic lifting today.

5 rounds of:

29/20 calories of Airdyne – 10 deadlifts at 205 lbs /135 lbs

Rest 1:00 minute and repeat five times.

Total time of workout includes rest.

Did it today in 10:37 at CrossFit Mozomo

 

Airdyne 20 Calorie Sprints

Airdyne 20 Calorie Sprints – Interval Training for the Air Bike! 

airdyne sprint

max effort on the airdyne


20 Calorie Sprints on the Airdyne

20 calorie sprints on the airdyne, how hard can it be? Can you do 20 calories in less than 20 seconds? Can you do that 10 times? Give it a shot!

Set up Airdyne and have a friend with a stopwatch or set it up on the Airdyne to count down from a minute. I have done this using a partner and a stopwatch.

The goal is to maintain a very fast sprint pace for 20 calories.

Rest two minutes between rounds.

Repeat 10 times.

A very good goal to shoot for is less than 25 seconds for the 20 calories.

The goal standard is 10 rounds each less than 20 seconds.

Happy Dyning!

Click here for a list of Airdyne workouts

max effort airdyne

airdyne sprint times

 

Comparing the Airdyne to the Air Assault Bike

airdyne_versus_airassault_bike

Comparing the Airdyne to the Air Assault Bike – Calorie Output

In doing the #first2fifty Bike challenge on the Airdyne, I noticed that across the interwebs that there was a large discrepancy between different types of Bikes. The classic Schwinn Airdyne has been the model that everyone had first started with and used forever. Over the years, the Schwinn Airdyne has made several different versions of their fan bike. The AD4 and AD6 are just two of those models. I’ve found that the power output between these two models of the same brand that the calorie output (which some workouts are based upon) is different, so it’s very difficult to compare workout times or even create a good workout if the time domains are different for the same work output.

Here at Mark’s Gym, we have AD4 model Schwinn Airdynes. I’ve checked them all in a simple calibration test and found that they were all very similar in terms of their calorie output.

I found that some heavy hitters were unable to crack a minute on the AD6 Schwinn Airdyne, and the Air Assault Bike seems to be 40 % harder in terms of calorie output according to Mike Boyle from MBSC. If you are doing a 300FY or a First2Fifty, then it really matters what machine you are using. It would be nice to develop a working guide to help people compare machines.

So here is a simple test, if you can help me out maybe we can compare machines and keep the workouts similar.

 

Here is all you need to do. 

Start from a stopped flywheel.

10 minutes at 75 rpm.

At the end of the 10 minutes stop the bike and don’t let it run out.

Note how many calories were burned during that time.

Note the distance travelled.

Leave your comments below and I will put together a nice spreadsheet detailing the output of the bikes.

 

Type:                          Calories           RPMS

Airdyne AD4                     228                75

 

More Airdyne workouts here. 

airdyne workouts list

 

 

 

 

First to 50 Airdyne Challenge #first2fifty

50 Calorie Airdyne Challenge

The first to 50 Airdyne Challenge is a big new thing that is making the social media rounds.

It’s sort of like the ice bucket challenge except more like getting hit by a train.

It’s simple. 50 Calories on the Airdyne or Air Assault Bike for time.  

No Rolling starts. 

#first2fifty

The times on the Airdyne and the Air Assault bike are going to be quite different and harder on the Air Assault bike for Calories.

For more ideas on Airdyne workouts click here.  

Check out #firsttofifty on Instagram and check out some of the efforts and scores.

50 calorie airdyne challenge

 

 

 

 

 

 

 

 

airdyne workouts list

 

Team Airdyne Workout for Calories

Team Airdyne Workout for Calories

calorie airdyne schwinn workoutTeams of 2:

For Calories each partner will alternate through the following sequence.

50-40-30-20-10 for Calories

Partner 1 does 50 calories, partner 2 does 50 calories, partner 1 does 40 calories, partner 2 does 40 calories, complete sequence until each partner completes all the way down until 10 calories.

Workout is for time, although this will vary depending on who your partner is.

This will work with teams of 3 or 4 even. 

Today we had 3 bikes in the game, and there were two teams of two. The reason for the third bike, was that there was a height difference and we didn’t want to waste time by switching seat height.

The work to rest ratio on this workout is approximately 1:1 and the team dynamics allow you to push the pace and intensity beyond what you normally would do.

Give it a whirl, some numbers to shoot for from today:

airdyne workouts for time

Didn’t win this round on the Airdyne

Brian and Heather of (Heather’s Gym) 11:58

Mark and Rob 12:18

Should I buy an old Airdyne?

gold color airdyne bike orange So you’ve scoured the classifieds and the internet and finally found a Schwinn Airdyne bike. Problem is that it was manufactured circa 1979 and it is an amazing gold orange hue. Should you buy it? Schwinn introduced the Airdyne exercise bike in 1978. It proved to be one of Schwinn’s best-selling products ever. This Airdyne above has a replacement seat because the originals are really uncomfortable and it’s a good idea to change them out. 

Pros: it’s an Airdyne and will give you one hell of a workout. The older models were very durable and stood the test of time. The parts are all the same up to the AD4’s. It’s chain driven which is a plus. You can probably pick it up really cheap, because it does look old.

Cons: it’s an awful color. The monitor is old and is run with a cable. Good luck finding a replacement, if this baby goes then I guess you still essentially have a “warm up” bike.

The bones of the older Airdynes are essentially unchanged. The only real difference is the monitor. It’s up to you, but know that if that monitor goes then you are probably not going to be able to retro fit or find a replacement. Happy shopping!

Click here for more Airdyne Specific workouts. 

 

airdyne workouts list

 

 

 

 

 

 

“450” Airdyne Interval workout

20141027-184219-67339560.jpgIntervals on the airdyne are an effective way to push the intensity.

The goal of this workout is to hit 450 calories on the airdyne.

The work to rest cycle is 1:1 with one minute intervals. A minute on and a minute off is the name of the game for this workout. You are done this workout when you get 450 calories on the air dyne. It is very similar to Heathers Gym Airdyne Test, but a touch tougher.

Finish this in as few cycles as possible. Pacing here is key because the rest cycles are relatively short and the cumulative work cycles will have you begging for a reprieve. Good luck and let me how you make out by commenting below.

Click here for a full list of all the Airdyne workouts. 

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Heathers Gym Airdyne Test

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This one comes to you from HeathersGym.com some tough cookies over there in their weekly bootcamp that incorporates strength work and of course Airdyne work. Heather did those one as she tests the workouts before she has her bootcamp people ever do them. Novel idea ! If you are looking for some personal training in the Wasaga Beach or Collingwood area, Heather has a great nutrition background and is also an amazing trainer.

15 rounds of:
1 minute airdyne for calories
1 minute of rest
For 30 minutes.

Bonus points if you can do this while listening to Carrie Underwood.

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