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Anybody who’s jumped on an air bike and put the pedal to the metallic will know this cardio machine is a nasty piece of labor. It batters your arms, legs and lungs—leaving you feeling like a lactic-filled sack.
If you happen to’re the kind of particular person nonetheless studying after that intro, I’ve bought one thing for you: a brutal air bike exercise that takes 5 minutes.
I stumbled throughout it within the Assault Health publication and couldn’t resist making an attempt it. It promptly diminished me to a jelly-legged mess, so I believed I’d pop it right here for Coach readers to strive too. Sharing is caring, in any case.
How To Do Assault Health’ Air Bike Exercise
For time (as quick as doable):
Air bike x 21 caloriesBurpee x 9Air bike x 15 caloriesBurpee x 15Air bike x 9 caloriesBurpee x 21
This can be a twist on the favored 21-15-9 CrossFit exercise format. As a substitute of doing descending reps for each workouts, the burpees begin at 9 and end at 21 and the air bike energy begin at 21 and end at 9.
The goal is to complete it as quick as doable—all gasoline, no brakes.
What Occurred Once I Tried This Air Bike Exercise
“You regarded such as you have been in ache,” a fellow gym-goer informed me after I completed this exercise. I laughed. I used to be in ache.
It began so promisingly too. I put the hammer all the way down to attempt to race by way of the opening 21 energy on the bike and the primary 10 energy flew by. Say what you need about an Assault Bike, in the event you give it your all of the energy tick up rapidly.
Then issues began to decelerate. My coronary heart charge spiked, my quads began to really feel heavy and I discovered it more and more arduous to generate energy by way of the pedals. The air bike’s monitor informed the story, with my RPM plummeting and the energy creeping up in 0.2 increments in direction of the top of the set.
I finally made it to 21, dismounted and cranked by way of the burpees. My pace isn’t wonderful on burpees however I can preserve going—fall down, stand up, small bounce, repeat.
Then it was again to the bike. As is all the time the case for a median athlete like me, the 21-15-9 format is just too lengthy to dash and too brief to calm down into.
So, quite than going full ship as I did in the beginning, I discovered a most sustainable tempo for the remaining two rounds, settling in at roughly 65-70 RPM, earlier than pushing arduous on the final set of 21 burpees.
I completed in 5min 13sec, shy of my sub-five goal, then crawled off to a quiet nook to get better.
Subsequent time, I’d attempt to maintain a constant tempo quite than sprinting straight out the gate. By doing this, I may keep away from taking myself to exhaustion then slowing significantly, and maintain the next common pace all through the exercise to attain a sooner time.
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