Cardio · Compound

Air Bike Sprint

Short, hard intervals on a fan bike for powerful conditioning.

MAIN MUSCLE
Quads, Full body
ALSO WORKS
Glutes, Calves, Front delts
EQUIPMENT
Air bike
LEVEL
Intermediate
REPS
6-10 x 20s
TEMPO
1-0-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Adjust the seat so the knee is slightly bent at the bottom of the stroke.

  2. Warm up at an easy pace for a few minutes.

  3. Sprint all-out with arms and legs for the work interval.

  4. Recover at an easy pace, then repeat.

COMMON MISTAKES

  • Starting too fast and fading; pace the first half so you can finish strong.
  • Letting posture collapse when tired; keep the chest up and core engaged.

TIPS

  • Breathe rhythmically and keep the effort level steady across intervals.

QUESTIONS

Which muscles does Air Bike Sprint work?

The main muscle is Quads, Full body. It also works Glutes, Calves, Front delts.

How many reps should I do?

FORGE suggests 6-10 x 20s reps for Air Bike Sprint. The app adjusts sets and reps to your goal and level.

What can I do instead of Air Bike Sprint?

These train the same muscles: Rowing Machine, Jump Rope, Burpee.