Air Dyne Bike & conditioning standards

Armand Tamzarian

Hey guys. I have a quick query on the air dyne bike. I like to use interval training as part of a condition session. Usually this will involve either a concept 2 rower or a prowler. On the concept 2 i usually do 10 x 150 metres with 30 seconds rest. I always aim to get all 10 done in under 30 secs each. Usually the first one in 27 secs next in 27.5 etc all the way up to last. Its a good target to work towards.

My gym has recently gotten an air dyne bike and im wondering is there standard i should be working towards? I did secs on 30 secs off during the week and it absolutely killed me. But ive no idea how to measure improvement or even what standard im at. Has anyone used it as part of their training? Should i looking at Watts? Speed? Calories? Any input really appreciated.

LuckyLloyd

I use the Nike Assualt bike a fair bit. Similar concepts to the Concept II apply - you want to pick some sort of tethering value to focus on and aim for consistency / gradual degradation of performance across a work block.

I did 30s on; 3:30min rest on Monday and my aim was to hit 21 calories or more each time. To achieve this I needed to get up to ~1100 watts and hold the decline for as long as possible across the 30s work piece.

A similar workout to what you've noted on the concept II above could be 10 x 12 calories with 30s rest. I'd reckon you'd end up with a similar enough effect. Start out slightly slower than you'd like on the first couple and aim to hold that across the ten.

Armand Tamzarian

Cheers Lloyd. I actually burned 120 kcals in the 10 intervals i did during the week so you're pretty much spot on with your thinking. Ill use the kcal per 30 secs as a measure going forward. Appreciate the reply.