AIR BIKE
Fan-resistance assault bike. Full body cardiovascular conditioning — arms and legs work simultaneously. Intensity scales with effort.
MOVEMENT GUIDE
HOW TO PERFORM
- 1
Adjust the seat so legs reach near-full extension at the bottom of the pedal stroke.
- 2
Grip the handles firmly. Feet strapped to the pedals.
- 3
Drive with the legs and push/pull the handles simultaneously.
- 4
Maintain an upright torso. Breathe rhythmically.
- 5
Resistance increases automatically with speed — pace yourself accordingly.
THE STANDARD
Consistent output. Maintain target RPM or wattage. Arms and legs working together throughout.
COACHING CUES
COMMON MISTAKES
Starting too fast and burning out early.
Using only legs and neglecting the arm drive.
Hunching forward — maintain an upright position.
SCALING / SUBSTITUTIONS
Reduce time or distance.
Legs-only or arms-only intervals for targeted conditioning.
Lower target RPM for steady-state work.
300WOD APPLICATION
The air bike is used as a standalone cardio piece or as part of a mixed conditioning workout across Foundation, Hoplite, and Elite. It does not belong to the Spartan Standard.
RELATED EXERCISES
300WOD STANDARDS
CUSTOM TRAINING ONLY
EQUIPMENT
MUSCLES
Primary
Secondary