Concept 2 Bikeerg Workouts

The bikeerg offers you two ways of managing the resistance you feel and the resulting intensity of your workout.

Concept 2 bikeerg workouts.

Generally a higher cadence stroke rate is used on shorter workouts. Here are a couple short workouts to introduce you to training on the bikeerg. 1000m x 4 with 1 rest in between. 22 30 strokes per minute spm.

9 x 1 min 40 sec 20 sec easy with a longer 2 min rest at the halfway point. Pedal easily for five minutes. Ride nine intervals of 1 minute 40 seconds with 20 seconds of rest easy pedaling in between each piece with the exception of 2 minutes of rest after the fifth interval. Adjust the seat and handlebars as needed.

Aim for a pace that s between the paces you rowed in workouts 2 and 3. This is the fourth workout in the default custom workouts list on the pm5. Before trying these workouts please read our liability disclaimer. I increase by 2 spm 5 rpm on each interval.

I often start at 18 spm peaking at 24 spm and return back down. An increase in either one will raise the resistance that you feel and if you increase both the resistance will go up even more quickly. Set the damper to 1. Row 1 minute hard 1 minute easy for a total of 20 minutes.

This is the workout to see how fast a pace you can achieve. Use a damper setting that allows you to maintain the cadence rpm suggested. While this workout may not be exactly 20 minutes it s always satisfying to count down meters. Workout 2 20 minutes learning about damper setting and resistance.

35 45 pulls per minute spm. Workout 1 15 minutes the relationship between cadence and resistance on the bikeerg. Note your cadence in rpm. The damper setting and your pedaling cadence.

Crossover using two ergs start with 6 minutes on erg 1 and 1 minute on erg 2. Adjust the seat and handlebars as needed. Then switch machines quickly and do 5 minutes on erg 1 and 2 minutes on erg 2. If you don t like what we ve chosen use the show alternate links to display random selections for each workout type.

Your stroke rate should be between 20 and 24. This workout gives you experience with using the cadence to vary the resistance you feel on the bikeerg. For a shorter workout start at 8 minutes for a total of 36 minutes. On the bikeerg i start around 70 rpm 4.

Choose from the short medium or long workout depending on your goals and schedule for that day. Each day we offer three workouts to help you stay on track with your training. Workout durations include time to warm up and cool down. Your post prompted.

September 16th 2020 3 16 am why is my bikeerg workout listed in my logbook as not verified when it was entered by ergdata. Lower cadence stroke rates are for longer workouts. Do two 10 minute pieces with 3 minutes rest in between. Pedal easily for five minutes without aiming for any particular pace or cadence trying out the.

For the bikeerg try 2000m.