Fan Bike

Execution

1. Pedal easy for the first 20-30 seconds before pushing the pace, since the fan's resistance climbs instantly and steeply with speed.
2. Pedal while actively pushing and pulling the handlebars in rhythm so the arms share the work, not just going along for the ride.
3. Build the pace up to a level you can sustain, breathing in rhythm with the strokes.
4. If you run out of breath or cannot hold a full sentence, ease the pace off right away rather than forcing it.
5. Someone new to it aims for 8-12 minutes of continuous pedaling at an effort where a full sentence still comes out, not counting the 20-30 easy seconds at the start and the few minutes of winding down.
6. To finish a hard effort, wind the pace down gradually rather than stopping your legs abruptly, since the fan keeps the pedals spinning from momentum.
7. To dismount, keep both hands on the bars until the pedals have nearly stopped, then step off to the front or the rear rather than climbing over moving handlebars.

Quick cues

• Ease in for the first 20-30 seconds.
• Push and pull the bars every stroke.
• Build the pace, don't spike it.
• Ease off before your legs give out.

Common faults

• Fault: Using only the legs and letting the arms go slack on the handlebars

  Fix: Actively push and pull the handlebars each stroke to engage the arms too.

• Fault: Starting an interval at maximum effort without any warm-up

  Fix: Build into hard efforts gradually since the fan resistance scales instantly and aggressively with speed.

• Fault: Letting go with one hand mid-effort when it gets tiring

  Fix: Ease the pace before the arm tires enough to let go, since the bars keep swinging with the pedals.

• Fault: Trying to stop the pedals with the legs or pulling a foot out while they are still spinning fast

  Fix: Wind the pace down until the pedals have nearly stopped before taking a foot off.