Air bike intervals
Intervals on the bike or a run. Good for breathing, pace control, and leg endurance.
- min
- 50
- blocks
- 3
Strong, repeatable efforts. Early reps you can talk in short sentences; on the last ones only a few words, with clean form.
Warm-up
1 set
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Row (Erg) | 4 min | 5 min | 6 min |
| Thoracic Rotation | 20 reps | 24 reps | 24 reps |
| Glute Bridge | 15 reps | 20 reps | 20 reps |
| Air Squat | 15 reps | 20 reps | 20 reps |
On the rowing machine, start with light, long pulls to wake things up. Keep heels down and ribs stacked as you open hips and upper back.
Endurance
5 intervals, 2 min rest
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Air Bike | 3 min | 4 min | 4 min |
First two work pieces are controlled, not a sprint. Hands light, drive with legs, breathe deep, and finish the last rep a touch faster without blowing up.
Cool-down
1 set
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Easy Walk | 5 min | 6 min | 8 min |
| Hip Flexor Stretch | 60 s | 60 s | 60 s |
| Hamstring Stretch | 60 s | 60 s | 60 s |
| Foam Roll | 2 min | 2 min | 2 min |
Walk easy until your breath quiets, then settle into the stretches with no bouncing. On the foam roll, slow passes and brief pauses on tight spots.
2026-10-13