Concept 2 Bikeerg Workouts

Here are a couple short workouts to introduce you to training on the bikeerg.

Concept 2 bikeerg workouts. Your stroke rate should be between 20 and 24. Concept2 employees wrote up a few of their favorite body weight workouts no other equipment needed besides your favorite concept2 machine. Adjust the seat and handlebars as needed. Bikeerg each day we offer three workouts to help you stay on track with your training.

This is the workout to see how fast a pace you can achieve. Each day we offer three workouts to help you stay on track with your training. The damper setting and your pedaling cadence. I often start at 18 spm peaking at 24 spm and return back down.

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. On the bikeerg i start around 70 rpm 4. Row 1 minute hard 1 minute easy for a total of. 9 x 1 min 40 sec 20 sec easy with a longer 2 min rest at the halfway point.

Do two 10 minute pieces with 3 minutes rest in between. These durations may vary somewhat for. Aim for a pace that s between the paces you rowed in workouts 2 and 3. Some of these workouts may list a specific erg as the ideal one for that workout but any of them a rowerg skierg or bikeerg can be substituted or combined for any of the workouts below.

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. While this workout may not be exactly 20 minutes it s always satisfying to count down meters. Choose from the short medium or long workout depending on your goals and schedule for that day. The bikeerg offers you two ways of managing the resistance you feel and the resulting intensity of your workout.

Workout durations include time to warm up and cool down. Workout 1 15 minutes the relationship between cadence and resistance on the bikeerg. Before trying these workouts please read our liability disclaimer. Some of these workouts may list a specific erg as the ideal one for that workout but any of them a rowerg skierg or bikeerg can be substituted or combined for any of the workouts below.

If you don t like what we ve chosen use the show alternate links to display random selections for each workout type. I increase by 2 spm 5 rpm on each interval. For the bikeerg try 2000m. Concept2 employees wrote up a few of their favorite body weight workouts no other equipment needed besides your favorite concept2 machine.

1000m x 4 with 1 rest in between. Pedal easily for five minutes without aiming for any particular pace or cadence trying out the. Workout of the day. 2020 4000m bikeerg rankings.

This workout features short intervals for variety. Set the damper to 1.