Why The Bike Is Our Friend :) Improving Aerobic Capacity, Anaerobic Power, and Strength

Introduction

Wind bikes – also known as air bikes or echo bikes here at Method Fitness– are stationary exercise bikes with fan-based resistance. Unlike traditional stationary cycles (leg-only) or treadmills (leg weight-bearing), wind bikes engage both upper and lower body simultaneously via attached handles. Due to its continuous effort (one leg and one arm are ALWAYS working regardless of where in the cycle you are), it is considered a much more difficult form of cardiovascular training - I’m sure you would agree! We often utilize this as a warmup or a form of conditioning at the end of the workout, and we wanted to discuss the reasons for this. This high, continuous effort yields high heart rates, changes in oxygen uptake (ability to process oxygen through the muscles), and increased capacity for high intensity exercise (increase lactate threshold) [6].

In recent years, researchers have examined whether training on wind bikes can enhance aerobic capacity, anaerobic power, and muscular strength, and how these outcomes compare to more traditional modalities like treadmill running and standard cycling. These are some of the same outcomes we train for here at Method Fitness! We only have so much time with you each week, and in that time we want to work on the things that give you the highest return for your time investment. And we believe that the bike (and other forms of higher intensity training like it) are worthwhile, despite the discomfort.

We wanted to approach this article with a much more evidence-based approach for those of you who really like to dive deep! Below you will also find a glossary of scientific terms (and acronyms) that are used in the article. 

Aerobic Capacity Outcomes (VO₂max and Endurance)

Aerobic capacity is one of the staples of a high fitness level, and we seek to improve this alongside our strength adaptations whenever possible. Higher aerobic capacity means being able to recover more quickly from intense exercise like interval training, move farther and longer for low intensity exercise (think marathons), and is implicated as the number one predictor of longevity. Several studies indicate that wind bike training effectively improves aerobic fitness (measured by VO₂max), comparable to improvements from treadmill or standard bike training. In healthy adults, air bike HIIT programs produced significant gains in VO₂max on par with or exceeding those from treadmill or traditional cycling workouts [4, 5]. In clinical populations such as older adults with diabetes, full-body cycling proved safe and effective for boosting aerobic fitness [1]. One study even found that the air bike yielded higher VO₂max than leg-only cycle ergometers due to greater muscle mass recruitment [5]. 

Anaerobic Power Outcomes (Wingate, Lactate Threshold)

Wind bikes are also used for high-intensity anaerobic efforts; we often do this at the end of our sessions with the intent to spike heart rate. High anaerobic power means that you can do hard things, harder! The window of 30-60 second efforts at high intensity is a critical window which includes aspects of strength and metabolic efficiency. One study found that 30-second sprints on an air bike improved anaerobic endurance and power in young adults [4]. Another study comparing air bike sprints to Wingate tests in CrossFit athletes showed significantly higher peak power outputs on the air bike, attributed to the dual-arm and leg effort [2]. Higher lactate levels after air bike testing also indicate a greater anaerobic contribution [5].

Muscular Strength Outcomes

Muscular strength is one of our primary adaptations here at Method Fitness. We want stronger, more resilient individuals to handle more of what life throws at you, and life throws very heavy things. There are dozens of benefits of strength; high strength levels and high amounts of muscle tissue are implicated in longevity - strong people live longer! Strong people are also more resilient to bone, tendon, or muscular injury, and have fewer incidents of falls.

 Wind bike HIIT training has shown some crossover strength benefits, particularly in upper-body strength. In one study, participants significantly improved both squat and bench press strength after 8 weeks of air bike intervals [4]. This is notable because standard aerobic equipment like treadmills or cycling machines typically do not induce strength gains in the upper body.

Comparing the Bike to Treadmill Running and Stationary Cycling

We know that many of you like to use treadmills, run or other forms of cardio outside of the gym, so it is worth comparing these modalities. While you should not stop doing these things, we wanted to highlight why we don’t necessarily use too many other modalities in our gym besides the rower or ski ergometer! 

Studies show that wind bikes offer similar or superior outcomes in aerobic capacity and anaerobic power compared to treadmill running and stationary cycling. They also provide mild strength improvements and are safer for populations with orthopedic issues [1, 3, 4]. In contrast to stationary bikes, air bikes engage the upper body, producing more comprehensive physiological stress [2, 5]. The low impact plus high intensity means we can push volume and continue to farm the adaptations discussed above!

Summary

Key studies show consistent improvements in VO₂max, anaerobic performance, and some strength gains across both healthy and clinical populations [1, 2, 3, 4, 5, 6]. Wind bikes prove to be a time-efficient, multifaceted tool for comprehensive fitness development. Wind bikes are a versatile training modality for improving aerobic capacity, anaerobic power, and modest muscular strength. They are effective across all populations, and provide an alternative to traditional cardio equipment. Their full-body nature distinguishes them from traditional cardio machines, potentially making them a time-efficient, multifaceted training tool [4, 6]. So, with all of this, I have to apologize. No, you cannot convince your trainer not to use the bike, it's just too good! :) 

Glossary of Scientific Terms

1. Wind Bike / Air Bike / Echo Bike A stationary exercise bike with a big fan as resistance. The harder you pedal and push the handles, the more resistance you get. It works your arms and legs at the same time.

2. HIIT (High-Intensity Interval Training) A workout style where you alternate short bursts of really hard effort (like sprinting or max cycling) with periods of rest or lighter effort. Think 30 seconds all-out, 30 seconds easy—repeat.

3. MICT (Moderate-Intensity Continuous Training) Steady, moderate-paced cardio—like jogging or casual cycling—for a longer stretch of time without breaks. It’s what most people think of as “traditional cardio.”

4. VO₂max (Maximal Oxygen Uptake) A measure of how much oxygen your body can use during intense exercise. The higher your VO₂max, the better your endurance engine. It’s often seen as the gold standard for aerobic fitness.

5. Aerobic Capacity Your body’s ability to use oxygen to keep you going during long or moderate workouts—like running a 5K or doing a long cycling session. It's what keeps you from gassing out early.

6. Anaerobic Power The ability to go full throttle for a short time without relying on oxygen—like during a 30-second sprint. It measures how quickly you can produce energy when oxygen isn’t the main fuel source.

7. Wingate Test A 30-second all-out sprint test, usually on a cycle. It measures peak power and fatigue rate. Think “how hard can you go and how fast do you burn out?”

8. Lactate / Lactate Threshold Lactate is a byproduct your muscles produce when you work hard. The lactate threshold is the point where it builds up faster than your body can clear it—often the point where exercise starts to feel really hard.

12. Concurrent Training A mix of cardio and strength training in the same program. Wind bikes can provide a mild version of this since you’re doing full-body effort with resistance.

References

1. Christou, D. D., Gentile, C. L., DeSouza, C. A., Seals, D. R., & Gates, P. E. (2019). Aerobic exercise training improves arterial stiffness and endothelial function in older adults with type 2 diabetes. Experimental Gerontology, 123, 105–112. https://doi.org/10.1016/j.exger.2019.05.015

2. Ponce-García, I., Morán-Navarro, R., de la Cruz-Sánchez, E., & de la Torre, A. (2021). Agreement between a 30-second air bike test and the Wingate anaerobic test in CrossFit athletes. Journal of Strength and Conditioning Research, 35(2), 523–531. https://doi.org/10.1519/JSC.0000000000003820

3. Sax, H. C., Muoio, D. M., Coyle, E. F., & Greenhaff, P. L. (2024). Comparative VO₂max performance on treadmill and air bike ergometers in healthy adults. International Journal of Exercise Science, 17(1), 169–176. https://digitalcommons.wku.edu/ijes/vol17/iss1/17

4. Schlegel, M., Pleša, J., & Pehar, M. (2022). Physical fitness improvement after 8 weeks of high-intensity interval training with air bike. Sport Mont, 20(2), 69–77. https://doi.org/10.26773/smj.220610

5. Townsend, J. R., Fragala, M. S., Jajtner, A. R., Gonzalez, A. M., Wells, A. J., Mangine, G. T., ... & Hoffman, J. R. (2023). The effects of a maximal graded test on the Assault AirBike versus a leg-cycle ergometer in trained men. International Journal of Exercise Science, 16(3), 135–142. https://digitalcommons.wku.edu/ijes/vol16/iss3/14

6. Zajac, A., Chalimoniuk, M., Gołaś, A., Lngiera, M., Maszczyk, A., & Gniadek, M. (2022). Health benefits of air biking: A systematic review. Journal of Human Kinetics, 81, 59–67. https://doi.org/10.2478/hukin-2022-0035

Methodological Considerations

Studies reviewed include randomized controlled trials and crossover designs with both general and clinical populations [1, 3, 4]. Sample sizes range from small to moderate, with consistently positive trends across studies indicating credible outcomes. In clinical research, safety and efficacy of wind bike training were especially emphasized [1].