It’s common to wonder which form of cardio is best when comparing air bike vs stationary bike. After all, they are similar exercises, and both can be used to improve your cardiovascular fitness. As a fitness coach, and someone who spends a lot of time on both pieces of equipment, there are some key differences that will determine which bike is best for your fitness needs. In this article I will explain the 5 key differences between the air bike and stationary bike, as well as explain which one you should use for your specific goals. Let’s get to it.
I write a lot of fitness training programs, and more specifically, hybrid training plans. In this type of training athletes lift heavy weights, and engage in a lot of cardiovascular training. For those athletes I specifically recommend cycling as their primary form of endurance training. My preferred method is using fan bikes.
This is because they provide a big impact on aerobic conditioning, with very minimal impact on the joints. In short, they are a great option to improve fitness, and they are quick to recovery from. Check out this quick overview below for some pluses and minuses for each type of exercise bike.
Air Bike vs Stationary Bike Overview
- Air bikes provide more total body resistance
- Stationary bikes have lower noise levels
- Air bikes generate higher heart rates and oxygen consumption
- Stationary bikes can be cheaper additions to a home gym
- Air bikes challenge upper body and lower body muscle groups via air resistance
- Stationary bikes carry over to traditional cycling better
It’s important to point out that I’m not advocating for any particular bike for your specific fitness goals. My purpose in this article is to provide you with some relevant criteria so that you can choose your best option.
I have a lot of experience with all types of bikes, both indoor and outdoor cycling. I aim to help you make an informed decision which type of bike is the best option for your needs. In fact, I used cycling to help me lose weight in my 20 pound weight loss program, using both types of exercise bikes.
I do want to make you aware that I will be linking to some good pieces of exercise equipment. These are affiliate links. This means that if you purchase from those companies, after using the link, they pay us a referral fee, at no additional cost to you. We appreciate it as it really helps support the website.
Before we get to the specifics of each bike, we’ll quickly review what the research has to say on the efficacy of air bikes, and traditional stationary bikes. Don’t forget to join the email list below. We’ll send you a few free fitness guides to help you gain muscle, and lose weight. We’ll also send out the latest articles just as soon as they’re released.
Air Bike and Cycling Research
There has been a lot of research on cycling, and indoor cycling over the decades, but not much for air bikes. However, I was able to find a recent study that compared a traditional cycling ramp test to a staged fitness test using an Assault Air Bike. This style of testing determines the amount of power and oxygen you can use at max output. It doesn’t really cover direct measures of cardiovascular health.
In this research study entitled, “Comparison of a Ramp Cycle Ergometer and a Staged Assault Fitness Assault Bike Protocol for the Assessment of VO2max,” the researchers compared two all out fitness tests.
The participants in this study were college students who were put through two different high-intensity workouts, designed to rate their maximum oxygen consumption or VO2 max. This is a key predictor of fitness, and exercise performance.
Using a stationary bike the students started at 50 watts, and increased the resistance levels by 20 watts every minute until they couldn’t continue. They then repeated a similar test several days later, using the Assault Bike. In this test they started at low RPMs and increased RPM every 3 min, until failure. Here are the results.
Assault Bike vs. Stationary Bike Research Results
The researchers found that in every measure the Assault Bike produced superior numbers. In terms of heart rate, the students averaged 180 on the stationary bike, and 189 on the Assault Bike. Similarly, the students only hit 311 watts peak power on the stationary bike, and 426 watts on the Assault Bike. This is a huge difference.
Most importantly, the students demonstrated a V02 max of 44.72 ml/kg/min on the stationary bike, and 47.89 ml/kg/min on the Assault Bike.
The result are clear. The ability to use the entire body on this V02 max test allowed the air bike riders to reach a higher heart rate, produce more power, and use more oxygen. In short, you can burn more calories, and work harder on an air bike. As a coach I think you can get an intense workout on either, but if you want to really test your cardiovascular fitness the fan bike is the better choice.
Now that we’ve reviewed some research comparing the air bike vs stationary bike, let’s cover some key considerations that might make you want to choose one or the other. Remember, just because you can work hard on a piece of equipment doesn’t mean it’s right for you.
If you want some great air bike workouts you can find those here, or here. Fair warning, they’re intense! If you need a full hybrid training program, which pairs these kinds of workouts with strength training, then I’ve got you covered below.
5 Key Differences: Air Bike vs Stationary Bike
It’s best to think of these two pieces of exercise equipment like tools. You don’t go out to your garage and compare a hammer to a drill, to try and determine which is better. They both have their uses, and can deliver great results, when used appropriately.
In this section we’ll review exactly when you should consider using one of these bikes over the other. By the end of it you should have a good idea which best fits your needs.
1. High-Intensity Interval Training
If you plan on engaging in functional fitness WODs, metabolic conditioning, or high-intensity interval training, then an air bike is an excellent choice. Because these bikes are a full-body cardio workout, they will challenge your musculature more evenly. As we saw, this means you can put out more power, and burn more calories in a short amount of time.
Practically speaking they have some benefits over stationary bike as well. First, they have flat pedals and don’t require clip in shoes, like many stationary bikes do. This allows for quick transitions between different exercises.
Because the air bike uses wind resistance, via a large fan, you can quickly ramp up the intensity without adjusting any settings. Many stationary bikes have gears you need to select, buttons to push, or magnetic resistance dials to twist, to ramp up the difficulty level. That just won’t work when you’re trying to go all out in a short WOD! Next let’s cover key consideration 2.
2. Overall Price
There’s no getting around this one. You can find a spin bike for much less than you can an air bike. If you check this page out on Amazon (Amazon affiliate link) you can see that there are some very popular spin bikes, with thousands of great ratings for sale in the $200-$300 price range. The Assault Bike Classic is for sale in the mid $700 price range.
If you’re shopping on a budget, then I think you’d be crazy not get a spin bike. I’ve used these before and you can certainly get a great aerobic, or anaerobic workout on one of these stationary bikes.
Just remember this is for a basic bike. It’s not a Peloton bike with a giant screen and tons of online classes to choose from. Now let’s move on to consideration three.
3. Athlete Comfort
This is a big one, especially if you plan on using the bike for long periods of time. It’s also an important consideration for heavier athletes. If you’re using the bike for more than an hour, then I personally find the air bike seats to be more comfortable.
This is one area that will differ from person to person, but in general, they are a little more padded and wider. Most traditional stationary bikes use narrow, road cycling style seats, which can be uncomfortable for heavier people. They also have a more upright bike position which can push your weight onto your wrists.
The one exception to this is recumbent bikes. These are a better option for comfort, as you’re more or less sitting on an office style seat. These bikes are best for longer workouts. It is worth noting that that seating position isn’t the best for generating short high intensity bursts. Now let’s get to key consideration 4.
4. Online Gaming and Classes
I bet you didn’t see this one coming! This is a much bigger deal than most athletes realize. It also shouldn’t be a big surprise to long time readers, as I’ve written about the incredibly online cycling game Zwift, several times before.
Online games, and classes are very important for athletes. Most riders drastically underestimate the power of these games and classes to keep you engaged in the workout. I will demonstrate this point with the online game Zwift.
In this game you are able race people in real time using your exercise bike. Moreover, you get different perks, and in game bonuses for completing new routes or challenges. As of this writing it’s kept me engaged for over 3,000 miles, and I’m still going.
It’s a similar story with things like Peloton Bikes, and other smart trainers. The research also demonstrates that online gaming with cycling can lead to longer durations, and increased enjoyment. Now let’s finish up with point five.
5. Exercise Specific Goals
If you have specific goals that require that you perform on mountain bike, or road bicycle then I think you should try to mirror that in your training, with a traditional stationary bike.
Air bikes don’t have gears, and as such have a linear relationship with RPM and power output. In general that means you’re cycling in low rpms, compared to what you might do with a real bicycle.
As an example of this you might find that you’re pedaling at 75-85 rpm on regular bike, and only 55 rpm at the same output with an air bike. If you’re just using this for general fitness that’s irrelevant. However, if you’re looking to win a local Crit race then you should work on a piece of equipment that mirrors your sport.
If you’re not a competitive cyclist then I think you’d be best served to get an air bike due to the full-body workout, and more flexible nature.
Now that we’ve covered the 5 key considerations for an air bike vs stationary bike, let’s get to some recommendations for both.
Which Model Bike is Best for You?
By now you have a good idea which bike appeals to your specific needs, and goals. In this section I’ll give you my top recommendation for each type of bike, and why I think they work well.
For the air bike, I greatly prefer the Assault Airbike Pro X. It has the quieter belt drive, and most importantly, the upgraded monitor. This monitor exports power via bluetooth, which lets you use it for online gaming like Zwift. It’s currently on sale for $699 which is hundreds cheaper than I’ve ever seen it.
If you want the best Assault Bike then you should go with the Assault Bike Elite (Amazon Affiliate Link). It has more comfortable handles, and a heavier duty frame, as well as all the benefits of the Pro X. Depending on where you live, Amazon can get one to you in 24 hours.
If you need a traditional indoor bike, I think you’d be crazy not to go for the Yosuda Spin Bike (Amazon Affiliate Link). It has over two thousand positive reviews, and is for sale under $200 currently. That might be the best bang for your fitness buck anywhere. Now let’s finish this article up.
Remember if you need a great endurance and strength program you can find that here.
Final Thoughts
You really can’t go wrong with any type of cycling. All you need to do is match your preferred workout style with the bike that best fits your needs. If you’re on a budget get a spin bike. You’ll be able to improve your fitness rapidly as long as you put in the work.
If you’re into strength training, and functional fitness WODs, then an air bike is the way to go. I’ve tried all the air bike brands, and I really think Assault Bike feels the best, and is the most comfortable. If you have any comments or questions put them in the comments section, and I’ll get you an answer. Don’t forget to join the email list.
We are not affiliated with any other company or entity including CrossFit Inc. Each workout plan is entirely owned by Tier Three Tactical and we recommend that you exercise under the supervision of a professional coach. It’s also recommended that you seek medical clearance from a licensed medical doctor before starting any fitness program.
Any links to Amazon.com or other merchants are affiliate links. This means we receive a percentage of any purchase you make from them, after using the link. It costs you nothing extra, and helps immensely. Thanks for your support.
You forgot about the Bike Erg. I think it should have at least gotten a paragraph of coverage.
I think that’s fair, but as it compares to price it seems to be in a weird spot. It’s as expensive as nice stationary bikes and just does spin bike things more or less.