DEKAFIT ZONE 7: The Air Bike

DEKAFIT ZONE 7: The Air Bike
Presented by Spartan Training®

DEKAFIT is The Decathlon of Functional Fitness. It consists of indoor fitness competitions and motivational training programs designed for ALL levels. Take your OCR game to a whole new level and embrace the DEKAFIT challenge. Sign up for our first DEKAFIT event NOW. It’s YOU vs. YOU … What will be your DEKA score? #DEKAFIT. More locations to follow.

“Pure and simple, an athlete’s experience on the Airass Bike is an unrelenting one—and the only way out is through.”

DEKAFIT athletes entering DEKA Zone 7 will be challenged with one of the greatest, fully-functional strength training and aerobic conditioning tools on the planet. This station will allow every athlete the opportunity to put the entire body through an epic strength, endurance, and cardio test. This zone will serve as a completely transparent assessment of where they are at from a total-fitness standpoint. In addition to the physical toll that athletes will be required to pay in order to complete this exercise, the Air Bike will also push their mental toughness. Pure and simple, an athlete’s experience on the Air Bike is an unrelenting one—and the only way out is through.

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DEKAFIT Zone 7: The Air Bike

The Breakdown:

  • 500M Run
  • 25 Cal Effort on Air Bike 

Related: What is DEKAFIT? The Decathlon of Functional Fitness

The Focus:

The Air Bike is an all-body, all-effort exercise. Not only will athletes utilize their lower body for pedaling, but they’ll also be targeting their upper body with a pushing and pulling movement. While on the bike, athletes will be pushing with one arm, working in the chest, triceps, as well as that forward shoulder, and pulling with the other arm, which is working the back, biceps, and the posterior side of that shoulder. While this movement ensures that every muscle group in the upper body is being worked, there's also a twisting action that is constantly incorporating the core. This results in every joint, every muscle group, and every bit of effort being utilized throughout the course of the exercise.

Related: The DEKAFIT Challenge: How the Competition's Zones + Timing Work

The Preparation:

  • Rowing
  • Push-Ups
  • Pull-Ups
  • Ski Erg
  • Stationary Bike
  • Mountain Climbers


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