Скачать или смотреть Using the Echo/Airdyne Bike

It's been called many things. No matter what you call it, just make sure that you go hard when you get on it!!

In my experience, there isn't a safer mode of doing interval work on your cardiovascular system. The motion of riding a bike has much less impact than other forms of interval training. For those with hip or knee issues who can't handle a running sprint, this is your tool!!

I gave one example of going all out and then resting for a minute up to 90 seconds. You can also do 30 seconds on 30 off (less intensity on the push and less recovery). These time intervals can be adjusted for your current fitness level and it is very easy to see the progress via time and/or speed.

On the dashboard, make use of the timer and speed indicator. These will keep you accountable. I will get on the bike after a little warm up. I take off on my first sprint once the timer hits the "1:00" mark. Then I will back off at 15 or 30 seconds depending on the speed, and rest until the timer says "2:00". This keeps me accountable on my rest time, and the minute indicates which interval I'm on, so I never lose count.

I have somewhat of a target as to how many intervals I am going for. Usually, it is around ten or so, but sometimes I'm feeling good and go for 15. I'm ALWAYS looking to get my heart rate to max or almost max. Remember that is the goal. So if you set a speed that is too low, or rest too long to get your HR spiked very high, change one or both of those variables.

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