For the Ultimate Low-Impact Cardio Workout, Hop on an Airdyne Bike

All indoor bikes are not created equal. You can spend an hour-plus churning away on a spin bike. But don’t try that on the Airdyne.

That’s because the Airdyne is a master of resistance. The harder you work, the more challenging it gets. There’s just no way to half-ass a session on it. Hence, its nickname: the Misery Machine.

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Unlike a spin bike, which derives its resistance from a flywheel the rider sets manually, the Airdyne employs a giant fan; the more power you generate through pedal strokes and push-pulling the handles, the more resistance the bike generates. That’s one reason the Airdyne has a cult following among pro athletes, trainers, and CrossFitters. However, a bike with a resistance dial is still better for longer, steady rides.

Another reason it’s so popular: “It requires almost no technique, so you can work really hard from the get-go,” says Pat Davidson, a New York City–based strength and conditioning coach. “And there’s no impact whatsoever, so it won’t wear out anyone’s joints.” (One common beginner’s misstep: over-relying on legs. Make sure your arms get in on the action.)

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Structure Airdyne workouts either for time (doing short, challenging intervals with rest between rounds) or for wattage, which is a measure of energy output. For instance, you can perform all-out sprints, aiming to reach peak wattage, or sustain a lower wattage for a few minutes at a time.

Here are two wattage-based workouts, designed by Davidson, that’ll challenge both your stamina and power output. Before taking on the workouts, warm up on the bike for a few minutes, gradually increasing speed.

You’ll also need to determine peak wattage—find it by doing a 10-second, all-out sprint and use the highest number achieved. As the weeks progress, you’ll watch that max wattage number go up.

But—for better or worse—the Airdyne will never get easier.

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Workout 1: Cardio Capacity

Warm up 2 minutes, then do the following interval: 15 seconds at 65 percent of your maximum wattage, then pedal slowly for 45 seconds. Repeat 9 times.

Workout 2: Develop Power

Warm up 2 minutes, then test peak wattage. Rest 1 minute, then cycle at peak wattage for 6 seconds. Rest 1 minute. Repeat until you can no longer sustain peak wattage.

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