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Air Bike Program v3.8 Hfdsiy
Air Bike Program v3.8 Hfdsiy
I do hereby further declare myself to be physically sound and suffering from no condition,
impairment, disease, infirmity or other illness that would affect nutrient metabolism or
prevent my participation or use of equipment or machinery except as hereinafter stated. I
do hereby acknowledge that OnlineWOD, subsidiary of Click Statement Inc has
recommended to me that I obtain a physician’s approval for my participation in an
exercise/fitness activity or in the use of exercise equipment and machinery. I also
acknowledge that OnlineWOD, subsidiary of Click Statement Inc has recommended that I
have a yearly or more frequent physical examination and consultation with my physician
as to physical activity, exercise and use of exercise and training equipment so that I might
have his/ her recommendations concerning these fitness activities and equipment use. I
acknowledge that I have either had a physical examination and been given my physician’s
permission to participate, or that I have decided to participate in activity and use of
equipment, machinery, and programs designed by OnlineWOD, subsidiary of Click
Statement Inc without the approval of my physician and do hereby assume all
responsibility for my participation and activities, and utilization of equipment and
machinery in my activities. OnlineWOD diet/training programs are not meant to treat or
manage any health condition. Always consult with your healthcare provider prior to
adjusting your current style of eating or beginning any new diet and/or training plan.
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any of OnlineWOD Training Programs I am bound to this entire agreement. I also agree
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thereof.
Testing
First thing’s first: Before we prescribe any aerobic training, we need to measure
your baseline aerobic capacity. Work capacity can be tested in a variety of ways.
But in this program, we’ll use the 10-minute max-calorie Time Trial. This test
provides an accurate measurement of work capacity, along with an ability to
compare your score to other athletes in a similar division. We suggest you perform
this test a week before starting the program, and again a few days after
completion to evaluate your progress.
6 Rounds
Set “Target Time” for 10 Minutes. Once you’re ready to perform the trial, hit
“Enter.”
Pace yourself on minutes 0-4. Don’t fall off the pace on minutes 4-7, which’ll be
the hardest psychologically. Finally, give it everything you’ve got in minutes 7-10.
PROGRAM DESIGN
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After (Cool Down)
Make sure to record all metrics so you can compare the next time you perform this
test. If possible, wear a Heart Rate Monitor during the Time Trial. Record all data
for future comparison.
IMPORTANT: Don’t forget to note your Average RPMs during the Time Trial, as
this is the metric we’ll use to pace your workouts. If your brand of the air bike does
not display the Average RPM metric, make your best guess based on what you
managed to maintain during your test.
Pacing Guidelines
The intensity with which you exercise is one of the most important aspects of
training and physical fitness. You can use exercise intensity to determine (1) if
you’re working hard enough, and (2) if you’re not.
Our program includes two different ways you can pace your workouts:
For example:
This means that for someone with an average pace of 70 RPMs during their Time
Trial, the recommended pace is anywhere between 68 to 72 RPMs. As you get
further into the program, feel free to push the pace closer to the more difficult
number. If you’re feeling off, it’s okay to fall back to the easier number.
We understand that not everyone is willing to put themselves through the time trial
or cares enough about adhering to the exact paces. But if you perform our
workouts using this pacing strategy, you’ll get a more precise understanding of
your progress.
PROGRAM DESIGN
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Option 2: Pacing by Feel
This is a less accurate pacing strategy. It’s suitable for beginners, or athletes not
looking to complete the Time Trial. For each interval, you'll notice a suggested
effort level in plain language. The breakdown below illustrates the most common
levels you’ll see in the program, and their correlation to how fast you should go.
Don’t worry if this seems confusing. The more you progress through this training,
the more you’ll begin to understand what each interval should feel like.
The current structure of our program ensures that you train all three energy
systems at least once per week for optimal performance increase.
Day 1: Power Output is the priority. Low volume and short distances performed at
very high intensity.
Day 2: Aerobic Threshold is the priority. High volume and less speed. Volume is
the intensity.
Day 3: Lactate Threshold is the priority. Moderate volume and moderate-to-high
intensity.
Day 4 - Optional: Aerobic Threshold workout utilizing Zone 2 training.
Day 5 - Optional: Lactate Threshold is the priority. Moderate volume and
moderate-to-high intensity.
PROGRAM DESIGN
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The program is designed to be performed in the order that it's written, since some
of the progressions are meant to build on each other in terms of volume and
intensity.
Zone 2 Training
Each week we've included optional zone 2 training.
When you exercise in heart rate zone 2, you feel like you can maintain your output
for a long time. The intensity is fairly light. It feels like you’re at about 60-70% of
your max heart rate.
You’re probably in zone 2 on long walks, big hikes, and during long-distance
swims. You feel like you’re working out, but it’s not overly taxing.
There are some big-time benefits to training in the low impact zone. You can read
more about it here.
AirDyne Notes
For those of you using a Schwinn AirDyne branded air bike:
For example:
3 Rounds
PROGRAM DESIGN
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Bike 1 minute at hard pace
Bike 1 minute at recovery pace
OR
Your cool-down, on the other hand, does not have to resemble your workout. A 5-
to-10-minute easy bike spin followed by a stretching session should do the trick.
Both warm-ups and cool-downs provide you with a chance to get some extra
mileage on the machine. Do not skip them!
FAQ
Please visit this page for answers to frequently asked questions.
PROGRAM DESIGN
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WEEK 1
4 Rounds
Rest 3 minutes
Repeat
4 Rounds
Zone 2 Training
Bike 40 minutes
4 Rounds
3 Rounds
4 Rounds
Zone 2 Training
Bike 40 minutes
3 Rounds
Calories
Strict handstand push-ups
3 Rounds
5 Rounds
4 Rounds
Zone 2 Training
Bike 45 minutes
4 Rounds
Zone 2 Training
Bike 45 minutes
3 Rounds
5 Rounds
Zone 2 Training
Bike 50 minutes
20/15 calories
Max burpees in the remaining time
4 Rounds
3 Rounds
4 Rounds
Zone 2 Training
Bike 50 minutes
4 Rounds
Rest 5 minutes
Repeat
For Time
12 Rounds
Bike 1 minute
Rest 1 minute
6 Rounds
4 Rounds
Zone 2 Training
Bike 55 minutes
For Time
8 Rounds
For Time
Zone 2 Training
Bike 55 minutes
4 Rounds
Death By
8 calories
8 burpees
5 Rounds
6 Rounds
Zone 2 Training
Bike 60 minutes
5 Rounds
4 Rounds
3 Rounds
4 Rounds
Zone 2 Training
Bike 60 minutes
4 Rounds
For Time
20 calories
20 squats
20 calories
20 push-ups
20 calories
20 sit-ups
20 calories
20 burpees
20 calories
20 sit-ups
20 calories
20 push-ups
20 calories
20 squats
20 calories
If you ever have questions about the program, please reach out to us via our
website. We’re fully here to help you achieve your fitness goals.
What’s Next?
If you are looking to continue your fitness journey, check out the additional
programming options we have available by visiting the link below:
https://www.onlinewod.com/next/
CONGRATULATIONS
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Unauthorized copying or distribution is prohibited by law.