As the weather quickly turns to winter, training outside is not always an option. It’s time to head to the gym and come up with different creative workouts to keep training unique, fun, and challenging. For me, it’s time to do speed work in a less traditional sense and continue to build muscle and endurance. It’s the time of year I make friends with the Airdyne bike.
At first glance, the Airdyne reminds you of something your grandmother would have ridden in the 70s or 80s. However, over the last few years, it has become popular again in many gyms. The Airdyne bike has a large fan instead of a front wheel, so as you pedal you increase the speed of the fan and build up wind resistance. So basically, the harder you pedal, the harder it gets! The beauty of the Airdyne is it is as hard as you want it to be.
Here’s one of my typical bike workouts that you can do with the Airdyne bike or whatever bike you have available at your gym.
Bike Sprint Workout
After a brief warm-up, perform the following 10 times:
45 seconds SPRINT
15 seconds REST
The workout above is a quick one that can be incorporated into your workout and is sure to have you ready for a break at the end. The goal is to keep the same pace for the entire 45 seconds and then stay at the same pace set to set. Remember, it works are hard as you do! That’s the dirt for this week. Next week, we look into ways to stay in shape during the off-season.