How to use an air bike

Set the seat

Air bike seats usually adjust up and down and fore and aft. Set the height so your leg has a slight bend at the knee when the pedal is at its lowest point. Then set the fore and aft position so your knee sits roughly above the pedal when the cranks are level.

Sit back on the seat rather than perching on the front. If your hips rock from side to side as you pedal, lower the seat slightly. The principles are the same as on a spin bike; see how to set up a spin bike.

Using arms and legs

The handles move with the pedals. When your right leg pushes down, your right arm pushes forward, and your left arm pulls back. The rhythm feels natural after a few strokes.

Keep a light grip, sit tall and let your arms push and pull rather than just hanging on. You can also ride with legs only, holding the fixed grips or resting your hands, or with arms only by putting your feet on the foot pegs, if your bike has them.

• Arms and legs: the standard way to ride.
• Legs only: hold the fixed handles and pedal.
• Arms only: feet on the pegs, push and pull the handles.

Pacing against a fan

An air bike has no resistance levels. The faster you go, the harder it gets, and the increase is steep. Riding at a steady effort means riding at a steady speed, so watch the RPM or watts on the monitor and try to keep it even.

For intervals, start each effort a little below what you think you can hold. Most people go out too hard and slow sharply after a short time. A smooth, steady effort usually gives a better result than a sprint start.

Air bikes suit short efforts with rests between, but you can also ride steadily for longer at a comfortable pace. Pick what you enjoy.

Reading the monitor

Most air bike monitors show time, distance, calories, watts and RPM, with interval programmes. Watts are the most useful number for pacing, because they reflect your actual effort. Our guide to cycling power zones explains how to use watts, and our bike power zones tool works out zones from a known FTP.

Different brands calculate figures differently, so compare your numbers only on the same bike.

Stopping and safety

Slow down gradually at the end of an effort rather than stopping dead. The fan and handles carry momentum, and the handles keep moving for a moment after you stop pedalling.

Keep a water bottle and a towel within reach before you start, so you do not have to lean over the moving handles mid-session. Wear trainers with a firm sole, and use the pedal straps if your bike has them so your feet stay in place at higher speeds.

Place the bike on a level floor with space at the sides for the arms to move freely, and keep it clear of walls and furniture.

Note:Keep children, pets and loose clothing away from the fan and the moving handles. Do not reach towards the fan while it is spinning.

Looking after your air bike

Air bikes need little care, but the fan collects dust and the arm pivots and pedals can loosen over time. Wipe the bike down after use and check bolts every few weeks. Our air bike maintenance guide has a full routine.

If you are still deciding between machines, our air bike vs spin bike and air bike vs rowing machine comparisons may help. For quieter bikes with app classes, see our best spin bikes.

See our best spin bikes →

Frequently asked questions

Should I use my arms on an air bike? You can ride with arms and legs, legs only or arms only. Arms and legs together is the standard way to ride.

Why does an air bike get so hard so quickly? The fan's resistance rises steeply with speed, so small increases in pace need much more effort.

Does an air bike have resistance levels? Usually not. Resistance is set by how fast you pedal and push.

What seat height should I use? Set it so your leg is almost straight, with a slight bend at the knee, at the bottom of the pedal stroke.