Bike

The air bike or bike erg: a cardio machine with almost no impact and nowhere to hide. Because resistance rises with effort, it can be an easy recovery spin or the hardest ninety seconds in the gym.

Standard: A valid effort is complete once the monitor registers the prescribed distance, calories or time, with both feet on the pedals throughout.

How to do the Bike

1. Set the seat so the knee stays slightly bent at the bottom of the pedal stroke.
2. Sit tall with a relaxed grip rather than hunching over the handles.
3. Drive with the legs first and let the arms push and pull in time with them.
4. Settle into a cadence you can hold rather than sprinting the opening minute.
5. Keep breathing to a rhythm; on an air bike, the breath is the pacer.

Common faults

• Going out far too hard, since the resistance rises with effort and punishes it immediately.
• Rowing with the arms only and leaving the legs half asleep on an easy piece.
• A seat set too low, which cooks the quads and pinches the knees.
• Death-gripping the handles and tiring the forearms on a leg machine.

Scaling & progressions

• Drop to a fixed cadence and hold it rather than chasing calories.
• Shorten the intervals and lengthen the rest.
• Use the legs only, hands resting on the frame, for a pure leg piece.
• Substitute a rower or an easy jog when no bike is available.