Concept 2 Bikeerg Workouts

Set the damper to 1.

Concept 2 bikeerg workouts.

Then switch machines quickly and do 5 minutes on erg 1 and 2 minutes on erg 2. Row 1 minute hard 1 minute easy for a total of 20 minutes. The damper setting and your pedaling cadence. Workout durations include time to warm up and cool down.

Do two 10 minute pieces with 3 minutes rest in between. 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. Your stroke rate should be between 20 and 24. Workout 2 20 minutes learning about damper setting and resistance.

Lower cadence stroke rates are for longer workouts. This is the workout to see how fast a pace you can achieve. Aim for a pace that s between the paces you rowed in workouts 2 and 3. Before trying these workouts please read our liability disclaimer.

Set the damper to 1. I increase by 2 spm 5 rpm on each interval. Your post prompted. Adjust the seat and handlebars as needed.

This is the fourth workout in the default custom workouts list on the pm5. Here are a couple short workouts to introduce you to training on the bikeerg. Generally a higher cadence stroke rate is used on shorter workouts. For a shorter workout start at 8 minutes for a total of 36 minutes.

On the bikeerg i start around 70 rpm 4. Use a damper setting that allows you to maintain the cadence rpm suggested. 22 30 strokes per minute spm. If you don t like what we ve chosen use the show alternate links to display random selections for each workout type.

9 x 1 min 40 sec 20 sec easy with a longer 2 min rest at the halfway point. I often start at 18 spm peaking at 24 spm and return back down. Workout 1 15 minutes the relationship between cadence and resistance on the bikeerg. Note your cadence in rpm.

This workout gives you experience with using the cadence to vary the resistance you feel on the bikeerg. 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. Pedal easily for five minutes without aiming for any particular pace or cadence trying out the. The bikeerg offers you two ways of managing the resistance you feel and the resulting intensity of your workout.

While this workout may not be exactly 20 minutes it s always satisfying to count down meters. Crossover using two ergs start with 6 minutes on erg 1 and 1 minute on erg 2. September 16th 2020 3 16 am why is my bikeerg workout listed in my logbook as not verified when it was entered by ergdata. Choose from the short medium or long workout depending on your goals and schedule for that day.

These durations may vary somewhat for. Each day we offer three workouts to help you stay on track with your training. Adjust the seat and handlebars as needed. Pedal easily for five minutes.

35 45 pulls per minute spm.