Air Bike Conditioning – Foundation 1

Program Priorities:
Build aerobic capacity and resistance to high-intensity efforts.

Note: Day 2 can be performed on active rest days if desired.

For a version of this in Google Docs, click here. 

WEEK 1

Day 1 Day 2

Day 3

5 Minutes Zone 1
5 Minutes Zone 2
then
3 Rounds:
2 minutes Zone 4
2 minutes Zone 1
then
5 minutes Zone 1
5 Minutes in Zone 1
10 minutes in Zone 2
5 Minutes in Zone 1
5 minutes Zone 1
15 minutes Zone 2
5 minutes Zone 3

WEEK 2

Day 1

Day 2

Day 3

5 Minutes Zone 1
5 Minutes Zone 2
Then
5 Rounds:
1 minute Zone 5
2 minutes Zone 1
Then
5 minutes Zone 1
5 Minutes in Zone 1
15 minutes in Zone 2
5 Minutes in Zone 1
5 minutes Zone 1
20 minutes Zone 2
5 minutes Zone 3

WEEK 3

Day 1 Day 2

Day 3

5 Minutes Zone 1
5 Minutes Zone 2
Then
4 Rounds:
2 minutes Zone 4
2 minutes Zone 1
Then
5 minutes Zone 1
5 Minutes in Zone 1
20 minutes in Zone 2
5 Minutes in Zone 1
5 minutes Zone 1
20 minutes Zone 2
10 minutes Zone 3

WEEK 4

Day 1 Day 2

Day 3

5 Minutes Zone 1
5 Minutes Zone 2
Then
6 Rounds:
1 minute Zone 5
2 minutes Zone 1
Then
5 minutes Zone 1
5 Minutes in Zone 1
25 minutes in Zone 2
5 Minutes in Zone 1
5 minutes Zone 1
25 minutes Zone 2
10 minutes Zone 3

WEEK 5

Day 1

Day 2

Day 3

5 Minutes Zone 1
5 Minutes Zone 2
Then
5 Rounds:
2 minute Zone 4
2 minutes Zone 1
Then
5 minutes Zone 1
5 Minutes in Zone 1
30 minutes in Zone 2
5 Minutes in Zone 1
5 minutes Zone 1
25 minutes Zone 2
12 minutes Zone 3

WEEK 6

Day 1 Day 2

Day 3

5 Minutes Zone 1
5 Minutes Zone 2
Then
7 Rounds:
1 minute Zone 5
2 minutes Zone 1
Then
5 minutes Zone 1
5 Minutes in Zone 1
35 minutes in Zone 2
5 Minutes in Zone 1
5 minutes Zone 1
30 minutes Zone 2
12 minutes Zone 3

WEEK 7

Day 1 Day 2

Day 3

5 Minutes Zone 1
5 Minutes Zone 2
Then
6 Rounds:
2 minutes Zone 5
2 minutes Zone 1
Then
5 minutes Zone 1
5 Minutes in Zone 1
40minutes in Zone 2
5 Minutes in Zone 1
5 minutes Zone 1
35 minutes Zone 212 minutes Zone 3

WEEK 8

Day 1

Day 2

Day 3

5 Minutes Zone 1
5 Minutes Zone 2
Then
8 Rounds:
1 minute Zone 5
2 minutes Zone 1
Then
5 minutes Zone 1
5 Minutes in Zone 1
45 minutes in Zone 2
5 Minutes in Zone 1
5 minutes Zone 1
35 minutes Zone 2
15 minutes Zone 3

WEEK 9

 

Day 1 Day 2

Day 3

5 Minutes Zone 1
5 Minutes Zone 2
Then
9 Rounds:
1 minute Zone 5
2 minutes Zone 1
Then
5 minutes Zone 1
5 Minutes in Zone 1
50 minutes in Zone 2
5 Minutes in Zone 1
5 minutes Zone 1
40 minutes Zone 2
15 minutes Zone 3