Schwinn Airdyne Ergometer Manual Instructions

A classic air-resistance workout bike, the Schwinn Airdyne automatically adjusts its resistance in relation to how hard you pedal. This type of resistance mechanism is notoriously durable, so it's not unusual to find Airdynes that have been in service for decades, still loyally whirring along. This bike also has the added -- and highly unusual -- quirk of moving handlebars, which you can move back and forth for an upper-body workout as you pedal.

Adjusting the Seat

Test the Schwinn Airdyne's seat height by mounting the bike, pressing one pedal to the lowest position, and resting your heel on it. Your leg should be straight. If your heel can't touch the pedal, the seat is too high; if your knee is bent, the seat is too low.

Dismount the bike and unscrew the seat adjustment knob. Pull out the locking pin, then raise or lower the seat to the proper height.

Make sure the locking pin has seated in place, and tighten the seat adjustment knob before mounting the bike to check the seat height again.

Using the Computer

Select your units of measurement -- miles or kilometers -- followed by Home or Club mode, your elevation above sea level and your weight when you first install the batteries in your Schwinn Airdyne's computer. Use the "+" and "-" keys to select the proper setting, then press "Enter" to confirm it.

Start pedaling to activate the computer when you're ready to work out. Press "Start/Stop" to use the Quick Start mode; the bike will count your workout time up from zero. If you'd rather it count down from a set time limit, use the "+" or "-" keys to adjust the countdown clock to your desired workout time, then press "Enter" to set it.

Set your weight, too -- if you haven't already -- by using the "+" and "-" keys, then the "Enter" key to confirm.

Press the "Start/Stop" key to end your workout; the computer will display your metrics for the workout, including your time spent, distance pedaled, overall odometer and average pedal rpm.

Your Workout Strategy

Warm up with five to 10 minutes of easy pedaling. If you're planning to work your upper body using the Airdyne's moving handlebars, push and pull the handlebars gently during your warm-up, too.

Ramp up to your workout cruising speed. If you're aiming to meet the Centers for Disease Control and Prevention's exercise recommendations for healthy adults, you need to do at least 150 minutes of moderate-intensity cardio, including biking, or 75 minutes of vigorous cardio such as biking, every week.

Gauge your exercise intensity with the talk test. If you can carry on a normal conversation just a few sentences at a time, you're working at moderate intensity. If you can get just a few words out at a time, you've hit vigorous intensity.

Continue pedaling for at least 10 minutes. Even if you can't do the day's full 30-minute workout all at once, you'll still get the same benefits by breaking it into 10-minute or longer segments. You can also work out longer on one day to make up for a shorter workout another day.

Cool down by pedaling slowly for five to 10 minutes, giving your body a chance to transition to a state of relative rest.

Tips

If you choose Home mode during computer setup, the bike will assume the same person is using it constantly, so it'll use your already-entered weight and workout time as the default settings. If you select Club mode, it defaults to a 20-minute workout and assumes you weigh 150 pounds, although you'll have a chance to adjust both settings.