Sit on a fan bike and drive the pedals and handles together, arms and legs sharing the work. The fan makes resistance rise with effort, so the same machine serves an easy spin and an all out sprint; intervals alternate short hard pushes with easy spinning.
Loading movement options…
Movement guide
Existing guide · editorial review pending. Clinical review is pending.
6 to 8 rounds of 20 to 30 seconds brisk with 90 seconds to 2 minutes of easy spinning between; build towards genuinely hard efforts over several weeks rather than starting all out.
All out efforts spike heart rate and blood pressure quickly, so build to them gradually and get checked first if you have heart disease, uncontrolled blood pressure, or years of inactivity behind you. Nausea after true maximal sprints is common enough to plan around.
Sources support the educational description; they do not establish that this exercise is suitable for you.
A direct source link has not yet been recorded for this existing entry.
No variation is labeled clinically validated.