Here are some of my favorite AirDyne workouts:
I'll usually start beginning clients with this format. Here is our progression:
- Week 1: 5 15 sec. intervals with 45 sec. rest in between. We add an interval each workout until they are performing 8 intervals and then we switch to...
- Week 2: 5 20 sec. intervals with 40 sec. rest in between. We progress in the same format, working up to 8 before switching to...
- Week 3: 5 25 sec. intervals with 35 sec. in between. Same progression format, working up to 8 intervals before the last progression...
- Week 4: 5 30 sec. intervals with 30 sec. in between.
Reverse Tabata Protocol
After a client has gotten some time under their belt performing traditional intervals, and have went through the above progression, I'll move them on to reverse tabata's. I don't have many clients perform the true Tabata protocol on the AirDyne, because, frankly, not many of them, regardless of fitness level, could handle it (and they probably wouldn't come back for their next workout which impacts my income :). However, I do like the reverse Tabata: 10 sec. all out work periods alternated with 20 sec. rest periods. We progress it like this:
- Week 1 6 :10/:20 intervals (3:00)
- Week 2 8 :10/:20 intervals (4:00)
- Week 3 10 :10/:20 intervals (5:00)
- Week 4 12 :10/:20 intervals (6:00)
1/2 Mile Intervals
I stole this from Mike Boyle and modified it a bit for the general fitness client. Here is the progression:
- Week 1: 3 1/2 mile intervals with 2:00 rest between each. I want the 1/2 mile performed in 1:50 or under. I use a Gym Boss interval timer, set for 1:50, and the client watches the display screen to gauge the distance.
- Week 2: 4 1/2 mile intervals with 1:45 rest between each. I will generally keep the 1/2 mile goal at 1:50 or less, maybe drop it down to 1:45 but not always.
- Week 3: 5 1/2 mile intervals with 1:30 rest between each. At this point, I'll knock the 1/2 mile goal down to 1:45.
- Week 4: 6 1/2 mile intervals with 1:30 rest between each. Same 1:45 1/2 mile time goal.
- Minute 1: 10 sec. sprint alternated with 50 sec. rest (a coast)
- Minute 2: 20 sec. sprint alternated with a 40 sec. rest
- Minute 3: 30 sec. sprint alternated with a 30 sec. rest
- Minute 4: 40 sec. sprint alternated with a 20 sec. rest
- *Minute 5: 50 sec. sprint alternated with a 10 sec. rest
As with the other protocols, I give the client RPM goals for the work bouts. Once I have a client to a point where they are performing these types of interval workouts, they are pretty damn fit. At this point, I can throw some other challenges their way. See below.
2 Miles in 5 minutes
This may not sound like much but I dare you to try it. You need to cover .4 miles every minute. The first 2 minutes are bearable but the last 3 will test your will and mental toughness.
5 Miles in 13 Minutes
This is a bonus workout for my blog readers who are "hard core". I've never had a client try this, primarily because I've never had one (including pro athletes) who could do it. This is probably the hardest thing I've ever done physically in my life (my best effort is 12:51 BTW). It was worse than squatting 225 for 50 reps back when I was in college. I really thought I was going to have to call EMS after I finished this. I do this "test" 1-2 times annually just to keep myself honest. If you think running a sub 6:00 mile is hard, try this. You'll have to average about .385 miles every minute. This is a slightly slower pace than the one needed to achieve 2 miles in 5 minutes, BUT IT IS ABOUT 2.5 TIMES LONGER!
Hope you enjoyed this blog. If you don't have access to an Airdyne, it's a relatively budget friendly addition to a home gym, and it's quite space efficient. Go buy one! Click on the picture of the Airdyne below to purchase (yes, I make a commission on this:):
If you train in a commercial gym, use it. If your gym doesn't have one, tell management to buy one. Now, go give some of these workouts a shot!