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. 


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

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.

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

7 Quick and Easy Airdyne Workouts!

Looking for a quick workout on the Airdyne? Look no further and download our FREE PDF 7 Quick and Easy Airdyne Workouts! 


P.S. most people love workout #5 ! 

We will send you our FREE PDF shortly. Happy dyn-ing!