Fifty calories for time is the air bike's painful middle distance: 2-4 minutes for most athletes, which lands it squarely in the same physiological furnace as a 400-800 m run. The fan's exponential resistance curve makes this test uniquely treacherous - ten watts too ambitious in the first minute and the calorie counter visibly slows while your effort doubles. It appears constantly inside WODs, so knowing your standalone 50-cal pace is workout intelligence, not trivia.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | 4:00+ | 5:30+ |
| intermediate | 3:00 | 4:15 |
| advanced | 2:20 | 3:20 |
| elite | sub 1:50 | sub 2:40 |
Assault Bike; Echo typically ~10-15% slower.
Where does your Air Bike: 50 Cals land?
Log it once and the app places you on this table automatically, then tracks the trend.
Open at 90% for 10 calories, settle into the highest RPM you can genuinely hold, and go all-in from calorie 38. Watch RPM, not calories: pick your number (men often 62-70, women 55-62) and defend it - the calories accumulate on their own. Use the arms actively on every stroke; passengers pay double on an air bike. The final 12 calories reward whoever saved one gear. Breathe in rhythm with the pedal strokes to delay the redline.
Beginner: 30 calories for time, or 50 at a strong steady effort learning your sustainable RPM before racing it.
Log every result, see your progress over time, and know exactly where you stand.
Free on iOS and Android. No account needed to start.