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
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.
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!
Intervals 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.
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.