Air Bike Race Conditioning - Phase Overview

Air Bike Race Conditioning moves through three phases over 8 weeks. Each builds on the last, from engine base, to threshold density, to a tapered benchmark finish.

Phase 1: Engine Base

Weeks 1-3. Set your 10-minute baseline, build VO2 capacity, and extend your threshold tolerance. Read more.

Phase 2: Threshold Density and Repeatability

Weeks 4-6. 30:30 and Tabata-style work, denser MISS and race-pace rounds, more compromised movement. Read more.

Phase 3: Simulation, Taper, and Benchmark

Weeks 7-8. Sharpen race pace, retest the 10-minute test, and finish with a HYROX-style simulation. Read more.

New to the program? Start with the program guide, or read the benchmark protocol before Day 1.