6 Rogue Echo Bike Workouts for Beginners to Elite Athletes

Ready to unleash the full power of the Rogue Echo Bike? Here’s a look at some Rogue Echo Bike workouts for every kind of user and athlete.

The Rogue Echo Bike is a beast of a machine that can unleash some serious gains within your workouts.

Like all air bikes (a.k.a., assault bikes or fan bikes), this uniquely designed machine will challenge your body in every way possible.

You will burn more calories, work your muscles harder, and train your entire body—all while sitting indoors on a comfortable* exercise bike.

Below, I want to share a few reasons why I love this bike (and all air bikes, really). I’ll list a few of the benefits of air bikes like the Rogue Echo, and give you a glimpse into my favorite workouts—workouts suited for trainees of all skill levels.

Whether this is your first air bike cycling session or you’ve been training for years, you’ll find a Rogue Echo workout that will challenge you and push your fitness to the next level.

So let’s dive right in and get training! 

*Gym folk somewhat lovingly refer to the Echo Bike as the Devil’s Tricycle or Satan’s Bike. Because no matter how good you get at using it, the machine will continually make you work harder.

Why the Rogue Echo Bike is Such a Killer Workout

Before we get into the air bike workouts, I want to take a moment to highlight a few of the greatest benefits of training with the Rogue Echo.

Air bikes, as you know, are essentially stationary bikes designed with two significant differences:

1. A giant fan blade instead of a magnetic flywheel for the front wheel.
2. Handles that move with you as you cycle (rather than remain immobile, like with your average stationary bike).

When you work the pedals and pump the handles, you are working your entire body—not just your legs, but also your core and arms.

This offers some awesome benefits:

• A full-body workout. Instead of just training your lower body, the Rogue Echo Bike engages just about every muscle in your body (from your chest and back all the way down to your calves) for a more effective workout overall.
• Greater calorie burning. The more muscles you work, the more energy is required to keep your body fueled. Especially when you compare an air bike to a spin bike, you can expect to burn up to 75% more calories on an air bike than your average stationary bike (yes, really!).
• Variable resistance. The faster you cycle, the harder the workout gets, because air resistance increases as the fan blade spins faster. You have total control over the difficulty and intensity of your workout; speed up or slow down as you desire.
• Low-impact and joint-friendly training. Though air bike workouts can torch as many calories as sprint training, there’s far less impact because all of your weight is supported by the seat. This is gentler on your joints and less likely to cause stress, strain, and, ultimately, injury.
• Great for HIIT training. With the air bike, it’s easy to push from low-intensity training into the realm of high-intensity exertion. This makes it particularly useful for HIIT training, mixing intervals of recovery with your max effort.
• It doesn’t get any easier. The main thing I love (and occasionally hate) about my Rogue Echo Bike is that it is always going to be challenging to use. No matter how well-conditioned you become and the harder you work, the Echo Bike will rise to meet you.

And the Rogue Echo Bike, hands-down the best air bike on the market, is the perfect air bike for reaping ALL of the benefits of training with this type of cardio machine.

Rogue Echo Bike Workouts for Every Kind of Athlete 

Before we dive into the workouts, I want to take a moment to talk about how to quantify the challenge level of your workouts.

With many exercise machines, there are built-in screens that tell you how fast you’re running, how many rowing strokes per minute you are performing, or how many steps you’re climbing per minute, and how many calories you are burning.

But with the air bike, there often is no built-in screen to tell you how hard you’re working or how fast you are pedaling.

Most air bike workouts are tracked, therefore, in RPE, or rate of perceived exertion.

The lowest RPE (0 to 1) is essentially sitting on a couch or walking around. Fat burning will usually occur in the 5 to 7 RPE range. Your max will be 9 to 10 RPE, a pace that is only sustainable for a short amount of time (sprint speed).

There is no hard-and-fast way to quantify RPE. It is simply how you feel, which can change from workout to workout.

However, it’s the simplest metric when training on an air bike with no control panel or screen.

Alrighty, with all that good stuff behind us, let’s get into the good stuff!

Rogue Echo Bike Workout #1: Beginner Workout

If you are totally new to air bike workouts, don’t worry! We are going to start you off with an easy one.

This workout is designed specifically for newbies who are just getting used to cardiovascular conditioning workouts (running, cycling, rowing, etc.).

It’s just tough enough that it’ll push your fitness to its limits, but won’t be so hard you’ll collapse on your first day at the gym.

The Workout:

• Start off with a light warm-up. Stretch for five minutes, then cycle at a slow pace for five minutes. Get your muscles warm, your joints limber, and your body ready to work.
• Cycle for two minutes at 5 RPE. You’re picking up a bit of speed and getting your body working.
• Pick up the pace and cycle for two minutes at 6 RPE.
• Slow down to 5 RPE for two minutes.
• Pick up the pace and cycle for two minutes at 7 RPE.
• Slow down to 5 RPE for two minutes.
• Continue alternating between 5, 6, and 7 RPE every two minutes. The goal should be to reach 20 to 30 minutes of training time overall.
• Cool down with five minutes of slow-paced cycling.

Rogue Echo Bike Workout #2: Weight Loss Workout

With this workout, your goal is to stay in the “target zone” for fat burning: 55 to 75% of your max heart rate.

Fun Fact: Your body can only activate stored fats for energy when it works at a level low enough to absorb oxygen into your bloodstream while still burning calories. When you work at too high a level to absorb oxygen, your body relies only on glucose-based energy to power your muscles.

Try to maintain a steady pace throughout the entire duration of the workout, and work out as long as possible in order to maintain the fat-burning.

The “target” should be anywhere from 30 to 60 minutes.

The Workout:

• Start off with a light warm-up. Stretch for five minutes, then cycle at a slow pace for five minutes.
• Raise your RPE to 5 and cycle at that speed for five minutes.
• Try raising your RPE to 6 and sustain that pace for 5 to 15 minutes.
• If you can, push yourself to RPE 7. Try to sustain that pace for 5 to 15 minutes.
• For the rest of your workout (for a total of 30-60 minutes), maintain your RPE in that 5 to 7 range.
• Cool down with five minutes of slow-paced cycling.

Rogue Echo Bike Workout #3: Interval Workout

This workout combines intervals of maximum intensity with rest periods to give your body a chance to recover and replenish depleted muscular energy.

As much as we’d like to think otherwise, no one, not even the fittest trainees, are capable of sustaining peak output for long. Your body needs that rest interval; without it, you’d simply run out of oxygen and collapse like a rusty lawn chair.

The duration of the interval, however, will be dependent on your fitness. This workout is intended for intermediate-level athletes, which means longer recovery intervals and shorter maximum intensity intervals.

As you get fitter, consider shortening the low-intensity interval and extending the high-intensity interval.

The Workout:

• Start off with a light warm-up. Stretch for five minutes, then cycle at a slow pace for five minutes.
• Cycle at 9 to 10 RPE for 30 seconds.
• Slow down and cycle at 4 to 6 RPE for 120 seconds.
• Repeat these intervals for 15 to 25 minutes.
• Cool down with five minutes of slow-paced cycling.

Rogue Echo Bike Workout #4: Endurance Workout

With this endurance workout, you’re going to push your fitness hard by using a pyramid-style workout.

What this means is that you start out at low intensity, and steadily raise the intensity every minute until you are working at maximum capacity. Once you hit max, you lower the intensity every minute until you are back at your starting point.

You’ll feel the burn throughout the entire workout and torch an amazing number of calories!

The Workout:

• Start off with a light warm-up. Stretch for five minutes, then cycle at a slow pace for five minutes.
• Start off at 4 RPE. Cycle at this pace for 60 seconds.
• After one minute, raise the RPE to 5 for another minute of cycling.
• Raise your RPE to 6 and sustain the pace for 60 seconds.
• Raise your RPE to 7 and sustain the pace for 60 seconds.
• Raise your RPE to 8 and sustain the pace for 60 seconds.
• Raise your RPE to 9 and sustain the pace for 60 seconds.
• Raise your RPE to 10 and sustain the pace for 60 seconds.
• Drop your RPE to 9 for the next 60 seconds.
• Drop your RPE to 8 for the next 60 seconds.
• Continue lowering your RPE by 1 every minute on the minute until you’re back at your starting point.
• Cool down with five minutes of slow-paced cycling.

Rogue Echo Bike Workout #5: Crank Up the Power

If your goal is straight-up, brute-force power, this is the workout for you!

This workout uses the Tabata method: intervals of 20 seconds max-intensity effort interspersed with 10 seconds of rest, repeated eight times for a four-minute cycle.

Four minutes may not sound like a lot, but trust me, when you’re in the moment and pedaling at max intensity, it will feel endless.

Fun Fact: A study done in 1996 in Japan found that a 4-minute session of “Tabata”–:20 seconds maximum effort, :10 rest—was as effective for improving aerobic capacity as longer steady-state aerobic conditioning¹.

Working with the Tabata method is an amazing way to develop real cardiovascular endurance and increase your maximum heart rate and oxygen absorption capacity.

The Workout:

• Start off with a light warm-up. Stretch for five minutes, then cycle at a slow pace for five minutes.
• Cycle for 20 seconds at 9 to 10 RPE.
• Cycle for 10 seconds at 3 to 5 RPE.
• Repeat these 20 and 10-second intervals eight times for a total of four minutes.
• Settle at a slow cycling pace (3 to 4 RPE) and maintain that speed for two minutes to give your body time to recover.
• Do another four-minute round of eight interval cycles.
• Follow that up with another two-minute rest period.
• Your goal should be to complete at least three four-minute rounds, but work towards completing five. 
• Cool down with five minutes of slow-paced cycling.

Rogue Echo Bike Workout #6: For the Pros

For the truly hardcore trainee, this pyramid workout is guaranteed to push your fitness to the max. You’ll find it’s a truly challenging workout for even expert-level cyclists and athletes.

The Workout:

• Start off with a light warm-up. Stretch for five minutes, then cycle at a slow pace for five minutes.
• Cycle at 10 RPE for 20 seconds, followed by 20 seconds at 4 RPE.
• Cycle at 10 RPE for 30 seconds, followed by 30 seconds at 4 RPE.
• Cycle at 10 RPE for 40 seconds, followed by 20 seconds at 4 RPE.
• Cycle at 10 RPE for 45 seconds, followed by 15 seconds at 4 RPE.
• Cycle at 10 RPE for 50 seconds, followed by 10 seconds at 4 RPE.
• Cycle a 10 RPE for 55 seconds, followed by five seconds at 4 RPE.
• Cycle at 10 RPE for 50 seconds, followed by 10 seconds at 4 RPE.
• Cycle at 10 RPE for 45 seconds, followed by 15 seconds at 4 RPE.
• Cycle at 10 RPE for 40 seconds, followed by 20 seconds at 4 RPE.
• Cycle at 10 RPE for 30 seconds, followed by 30 seconds at 4 RPE.
• Cycle at 10 RPE for 20 seconds, followed by 20 seconds at 4 RPE.
• Cool down with five minutes of slow-paced cycling.

The Bottom Line

The Rogue Echo Bike workouts above are guaranteed to challenge you, no matter your fitness level.

Whether you’re a first-timer at the gym or an old hand who’s been around and training hard for decades, the air bike is a cardio machine that will push your conditioning to the max.

Try these Echo Bike workouts one by one and test out which feels best for you.

Adapt and customize them to your specific fitness level and see how they help to skyrocket your cardiovascular endurance, maximum heart rate, oxygen uptake, and calorie burning.

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