The Air Bike: How to properly set-up the Air bike for optimal performance
In attached PDF document;
This PDF, "AirBike pdf.pdf," is a guide by Chad Benko on how to properly set up an Assault Fitness Air Bike and includes 9 performance workouts.The setup section covers:
Seat Height (Page 3)
Seat Position (Page 4)
Pedalling Mechanics (Page 5)
Handles Push & Pull (Page 6)
The workouts are detailed with "HOW TO" instructions and focus on different energy systems:
#01 Anaerobic Alactic Capacity: 5-sec MAX Effort - Rest 75sec x 8-30 rounds (Page 7)
#02 Anaerobic Alactic Capacity: A progressive 6-week program with 8-sec MAX Effort and varying rest times (Page 8)
#03 Anaerobic Lactic Power/Capacity: 30sec MAX effort - Rest 5 min x 2-6 rounds (Page 9)
#04 Lactate Burst Session (Tabata Interval): 20sec on 10sec off x 8 rounds (Page 10)
#05 Anaerobic Alactic Capacity: 2(75sec ON - rest 4:00min x 3 rounds) - rest 5-6 min (Page 11)
#06 Aerobic Power: 4 min ON - rest 12 min x 3-5 rounds (Page 12)
#07 Aerobic Capacity: 30 ON 30 OFF X 20-60 min (Page 13)
#08 Aerobic Capacity: 3-5 (30-20-10 sec intervals x 6 rounds) - rest 2 min, with varying intensities (Page 14)
#09 Aerobic Capacity: 10 min for max calories, a steady-state test (Page 15)
