How to train with Assault Air Bike?

Do you like cardio or do you find it difficult to include it in your routine?

Cardio has that ability to be loved and hated in equal parts. If you are one of those who fail to connect with this type of training, you may not have found your favorite way to practice it.

Today we propose to fall in love with the cardio with the Assault Air Bike through different training. Static bicycle work helps you breathe in a more efficient way, while improving your aerobic capacity and recovery.

As the name implies, the Assault Air Bike is a bicycle with air resistance that combines the rowing with the static and elliptical option. To bring a progression in your air bike training, we propose a series of exercises:

Beginner level:

Training for beginners are time -based intervals. In this way, you can discover what rhythms you can maintain according to the different marked times. Over time, you can deduce the time that takes you to complete a prescribed training and will help you better plan your training.

1. Basic rhythm

This training will teach you the different rhythms that you are able to keep according to the assigned RPE. Each interval lasts two and a half minutes, gradually increasing the intensity to the final fifteen seconds, in which you will reach the maximum during a brief burst before the break.

The last 15 seconds must be a brief sprint with the aim of seeing how far you can upload the RPM.

4 rounds:

1:30 Bicycle (3-4 rpe)

0:45 Bicycle (6-7 rpe)

0:15 Bicycle (8-9 rpe)

2:30 Rest

2. Aerobic rhythm

After previously practicing the basic rhythm exercise, you will have an approximate idea of ​​your RPE range from six to eight. This training repeats 30 seconds of work, followed by 30 seconds of rest. With short intervals you can maintain your rhythm without great muscle wear.

10 rounds:

0:30 bicycle (7-8 rpe)

0:30 Rest

The first rounds are the perfect occasion to discover what is a strong and sustainable rhythm for you and in the final rounds try to maintain the constancy reaching the same number of calories in each interval. The number of registered calories is used to determine your effort in this context.

Intermediate level

Intermediate training act as a bridge between the beginner and advanced categories. This is where you test with longer intervals while maintaining rhythms similar to those of previous training.

1. Aerobic rhythm:

We use the same aerobic intervals of aerobic exercise 1 and increase the demand for resistance. The duration of each effort is doubled in each interval.

10 rounds:

1:00 Bicycle (7-8 rpe)

1:00 Rest

The objective would be to try to maintain the same rhythm as in Aerobic 1, trying to reach approximately the same number of calories or meters in each interval.

2. Power rhythm:

We increase the intensity with this training a bit. We double the duration of the work in each interval and the rest is reduced to a proportion of one to two between work and rest.

10 rounds:

0:30 bicycle (9-10 rpe)

1:00 Rest