The 300 FY is a workout from Gym Jones. This workout is simple, but very difficult to complete due to the power output required. If you don’t get 300 calories in 10 minutes than you haven’t completed it. The 300 FY is an Airdyne workout. If you aren’t familiar with the Airdyne, this is why it is one of the best (if not the best) cardio equipment pieces made.
While looking at pacing strategies for the “300 FY”, I looked at just going hard right out of the gate. While I was able to exceed 30 calories a minute for the first few minutes, I quickly became fatigued and then ended up well short of the 300 calories. A better strategy to complete this workout would be the old strong and steady not wasting any effort and aiming to just make the 300 mark. Rob MacDonald from Gym Jones has an impressive score of 402 calories for the 300 FY, and I think that this workout favours serious power production that the big guys can crank out. Watch 300FY tips and Hints Video here
One of the biggest tips that I can think of for power production on the Airdyne is correctly fitting the seat height. If your seat is too low, you are going to really feel your quads burn. Too high and you won’t be able to push hard. So sit on the Airdyne and then put your heel on the pedal and have the crank arm go to the bottom. Your leg should be almost straight while in this position. With a correctly fitted seat, when you move the middle of your foot to the pedal your leg should be slightly bent. I am 5’11 and I have my seat set at position #9 on the Airdyne posts for an AD4. After I struggled with the big fat seat seat that comes with the Airdyne, I changed mine and found a more comfortable seat that allowed me to push much harder without being uncomfortable. Play around with this and test what works for you, so people have longer femur bones so a standard chart of height and seat height will get you close, but it won’t be as precise as you need it for optimal power output.
The second point that I have is a pacing strategy.
I have found that by using RPM on the monitor you are able to more accurately control your power output and not use excess energy. See the below chart
85 RPM produced over 30 calories pretty consistently. 83 RPM’s may put you bang on 30 calories if you are continuing to do 30 calories minutes back to back.
3. Preparing for the 300 FY. This isn’t a workout that you should start out with cold. You need to be warmed up and have your lungs ready to work. Your legs will also need to be ready to fire and hang on for the 10 minutes. Get a good warm up in and be ready to work with a consistent pace to achieve your goals.
Good luck and share your tips and hints in the comments section below.