Air Bike
Trains cardio. You need a machine. One of our free programs uses it, across 10 sessions.
Free to use. The app logs the distance and the time, and remembers every session.
Technique
How to do the Air Bike
- Adjust the seat of the air bike so your knee has a slight bend at the bottom of the pedal stroke. Sit upright and grasp the moving handles with both hands.
- Begin pedaling while simultaneously pushing and pulling the handles, letting your arms and legs work together against the fan resistance.
- Maintain a steady pace or alternate between hard efforts and easy recovery periods, depending on your workout.
- Continue for the desired duration, then slow your pace gradually before stopping.
Form cues
Getting it right
- Keep your core engaged and avoid slumping as you fatigue.
- Drive with both your arms and legs; the fan rewards full-body effort.
- Breathe deeply and rhythmically, as the resistance increases the harder you work.
- Start with shorter intervals; the air bike is more demanding than it appears.
In the programs
How our programs run the Air Bike
These numbers are counted from the programs themselves, not averaged off the internet.
1of our 50 programs use it
5:00 Warm Up · 24 × 0:45 HIIT intervals · 15s rest · 5:00 Cool Downthe shape they run most (5 sessions)
15stypical rest between sets
1open the session with it
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Physique Peak | HIIT Intervals | 5:00 Warm Up 24 × 0:45 HIIT intervals · 15s rest 5:00 Cool Down5:00 Warm Up 15 × 0:30 HIIT intervals · 30s rest 5:00 Cool Down+4 more on the program page | Cardio: 15 min/week |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Air Bike progress week by week
A full run of a program built around it, session by session, in the real app.
Substitutes
Swap Air Bike for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Air Bike for you
Durata logs the distance and the time, and keeps last session's figures in front of you, so you always know what you are chasing. That works on any of our 50 free programs, or on a session you put together yourself.