As you walk in the gym you will see 2 innocent looking stationary bikes, trust me these Airdyne bikes are amazing tools. The Schwinn Airdyne is perhaps the most versatile exercise bike available. You can get a variety of workouts for your legs and arms. But the benefits don't stop there. Since it's powered by you, no electricity is necessary. Resistance comes from the fan blades at the front of the bike, so the harder you pedal, the more resistance you achieve. No matter what your fitness level or experience, the Schwinn Airdyne is a great addition to your workout regimen.

Fast Sprints

Start with a five-minute warm-up. Then, go all out for 30 seconds with a 45-second recovery. During the first couple of sprints, you might not want to take the full 45-second recovery. Resist the urge to skip the recovery, however. You'll need it because you'll be doing 10 to 20 sprints for a complete workout.

Long Sprints

Warm up for five minutes. Choose a challenging one-mile pace range -- for example, 75 to 80 RPM -- and hold it for one mile. Then, recover for 45 seconds by spinning slowly and go again for a mile at 75 to 80 RPM. Repeat for a total of four miles to start. As you get stronger, add more miles to build endurance. To improve your speed, increase the RPM range to a more challenging pace.


Tabata Intervals 

If you want to perform real Tabata intervals, look no further than the airdyne. Start with 3 to 5 minutes of lighter pedaling before pushing yourself through four minutes of hell. Finish with another 3 to 5 minutes of lighter work to cool down.

Timed Rounds

Another variation that I sometimes use as a finisher is to perform two or three minute rounds on the bike. For example, you cycle through four 2 or 3 minute rounds, resting 30 to 60 seconds between rounds. During these rounds, you’ll maintain a steady, but brisk pace. I define such a pace as one where you both maximize and optimize your output.

Pyramid Intervals 

Another option is to pyramid through various work-to-rest ratios within a single session.

For example, after warming up on the bike, continue with the following sequence:

  • 15 seconds sprint, 45 seconds of recovery
  • 20 seconds sprint, 40 seconds of recovery
  • 30 seconds sprint, 30 seconds of recovery

Repeat this sequence four times (12 minutes total).

Longer Intervals  

Yet another option is to perform slightly longer intervals. I typically cap the time at 60 seconds for these “all out” intervals. A minute will never seem so long. After just a few intervals, your all out effort won’t look like much of an effort at all. You can expect to be challenged physically and mentally.

Long Day

For long days on the Schwinn Airdyne, set the bike up in front of one of the Wodify TV monitors and find a good movie or game to watch. The Airdyne gets loud so be sure to turn up the volume. Pedal at a steady pace that you can handle, depending on your fitness level and what you're training for. Break up the monotony by pedaling backwards, with one leg or standing up every half hour for 30 to 60 seconds. 

    Let's Talk About Arms

    The beauty of the Schwinn Airdyne is that you can get an arm workout if you need to rest your legs one day. If you want to improve on your pulling motion, focus on pulling backwards on the arms of the Airdyne. To improve your pushing strength, push the bike's arms away from you. You can do push and pull exercises during the same workout or break the two movements up onto separate days. To work the deltoid muscles, move your hands to the outside of the bike's handles and push and pull them. This strengthens the shoulder capsules without stress.


    Clearly, these are just a few of the workout options available to you with the Airdyne bike. If you have any other questions about fan bikes and workout options, feel free to shoot me an email or comment below.


    Pedal hard and watch the fat melt away my friends,

    Coach Graham


    WOD 042216


    If you had this week to do over again, what would you do differently?

    Warm-up 15

    25 x Jumping Jacks (arms behind you)
    10 x Jumping Jacks (forward and back)
    4 x Long Lunge (with twist)
    6 x Single Leg Lateral Lunge (onto heal)
    10 x Bent Over Swing
    4 x Hamstring Stretch w 5 x Push Up
    Arm Circles
    6 x Palms to Sky w Twist

    Farmers Carry

    Grab 2 Heavy Weights walk slow to the Cone

    Metcon (6 Rounds for time)

    Every 5 minutes, for 30 minutes (6 sets):
    Run 400 Meters
    20 Russian Kettlebell Swings (heavy)
    10 DB Thrusters (heavy)

    Mark your time after each round

    Cut Season Cash Out


    Out of Town WOD

    Run 2 miles, 20 seconds sprint, 10 seconds rest (easy walk)


    CrossFit Journal: The Performance-Based Lifestyle Resource