Commonly found in functional fitness gyms, the AirBike is OPEX Fitness’ go-to method for testing our client’s work capacity. Based on James FitzGerald’s latest monthly Knowledge Series, an exclusive webinar for OPEX Coaching Certificate Program (CCP) Coaches, here is everything you need to know about the 10-minute max calories on the AirBike test.
The 10-minute max calories on the AirBike test is a staple for OPEX Coaches. Why? Because it’s simple. We love this test because coaches can program it for any client regardless of their training age and get an insight into their current levels of fitness.
“It’s simple, concentric-based and can be done by almost anyone, but boy is it hard.”James FitzGerald
Conducting the test is straightforward, but make sure it is the last thing a client does during a training day. Other specific assessments (learn about our body and movement assessments here) may also be performed prior to the AirBike test. Now on to how to conduct the test. Help the client set up the bike, warm-up, and explain that the goal of the test is to get as many calories as possible in 10 minutes. Set the timer for ten minutes and say ‘go!’. Observe the client’s reaction and disposition during the test. Once finished, record the score and help your client off of the bike. The client’s training age and other factors will lead to varied reactions, but most will be quite worn out and need time to recover.
After you get the score from the test, it’s time to design a program based on their assessment results and goals. We have found that the best way to use this test is to show individual progress over time. Retesting over time is a valuable insight into the efficacy of your program. This test can also give you insight into the balance of their aerobic and anaerobic systems.
(Tip: Learn how the result of this test influences your program design in thiscourse.)
In this knowledge series, James explains how testing clients will differ depending on their training age. Where to client sits in the following 5 stages will determine how often they should be tested and how to improve their score.
Now that you have tested your client on the AirBike, it’s time to write their program. Learn to the best way to utilize the AirBike in Energy System Training and get practical applications to use with your clients right away in our course, Programming for The AirBike.