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airdyne workoutsIf you’re a fitness fanatic – and taking on HIIT or strength training or swimming or whatever every week – congrats! And if you’re at the other end of the spectrum – a former exerciser, a wannabe exerciser or a non-exerciser, you’re probably already aware of all the benefits you can reap from consistent workouts. The good news is that it’s never too late to start, every little bit counts and there are more options today than ever.

One classic machine that has stood the test of time is the Airdyne air bike, now refined for today’s workouts in the Schwinn Airdyne Pro and the Octane Fitness AirdyneX models. It is ideal for every level exerciser – from newbies to hardcore athletes – and available at the gym or for home. Plus, it’s self-powered and compact, so it fits anywhere.

Delivering zero-impact, total-body workouts, the Airdyne beats traditional stationary bikes by fully engaging the upper-body and offering infinite intensity for greater effectiveness and efficiency. Just pedal slowly for less resistance and faster for higher resistance.

The Airdyne is super for warm-ups and cooldowns, if you want to use it before or at the tail end of a run or a HIIT session. For full workouts, choose from multiple programs.

Airdyne Workouts

  • Manual – Hop on, push START, and get to work.
  • Time Target – Push the TIME TARGET button, pick your goal in one-minute increments, and the console counts down the time. The default value is 10 minutes.
  • Calories/Kilojoules Target – Choose how many calories or kilojoules you want to burn. Select the CAL/KJ button, hit once for calories and twice for kilojoules. The default is 100 calories or 400 kilojoules, and you can adjust lower or higher in increments of 25 calories or 100 kilojoules. The program counts down from your goal.
  • Miles/Kilometers Target – Select your desired distance for your session, and hit the MI/KM button once for miles and twice for kilometers. The default value is one mile or one kilometer, and use the Increase/Decrease buttons to customize your goal. Push START, and the console counts up to your set value.
  • 20/10 Interval – This Tabata workout has you doing 20 seconds of sprints, followed by 10 seconds of recovery, which is one round. Hit the 20/10 INTERVAL button and select how many rounds you want (the default is 8, for a 4-minute Tabata session). The program starts in the sprint phase and counts down to the recovery phase, with an audible alert three seconds before each phase change.
  • 30/90 Interval – This intense workout includes 30 seconds of sprints, and a 90-second recovery for one round. Choose the 30/90 INTERVAL button and select the number of rounds (the default is 8, for a 16-minute session). Like the 20/10 Interval routine, this starts in the sprint phase and counts down to the recovery phase, with an audible alert sounding three seconds before each phase change.
  • Custom Interval – Here, you pick your own values for sprint, recovery and number of rounds. Select the CUSTOM INTERVAL button, and you identify how many rounds, the duration of the sprint time (in five-second intervals) and the duration of the recovery time (in five-second intervals). The program starts in the sprint phase and counts down, with an audible alert indicating the phase change.
  • Heart Rate Zones – Use this feature in any program to monitor your intensity. Simply push the HR ZONES button, and enter your age. The console calculates suggested values for fat burn, aerobic and anaerobic heart rate zones; and then it displays your heart rate during the workout if you wear a chest strap transmitter.

Learn more about the Schwinn Airdyne Pro and Octane Fitness AirdyneX in the video below.