Concept 2 Bikeerg Workouts

Choose from the short medium or long workout depending on your goals and schedule for that day.

Concept 2 bikeerg workouts. Crossover using two ergs start with 6 minutes on erg 1 and 1 minute on erg 2. Adjust the seat and handlebars as needed. Workout 2 20 minutes learning about damper setting and resistance. 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.

Adjust the seat and handlebars as needed. Workout durations include time to warm up and cool down. Set the damper to 1. Pedal easily for five minutes without aiming for any particular pace or cadence trying out the.

The damper setting and your pedaling cadence. Each day we offer three workouts to help you stay on track with your training. While this workout may not be exactly 20 minutes it s always satisfying to count down meters. These durations may vary somewhat for.

Aim for a pace that s between the paces you rowed in workouts 2 and 3. September 16th 2020 3 16 am why is my bikeerg workout listed in my logbook as not verified when it was entered by ergdata. Workout 1 15 minutes the relationship between cadence and resistance on the bikeerg. 1000m x 4 with 1 rest in between.

This workout gives you experience with using the cadence to vary the resistance you feel on the bikeerg. Note your cadence in rpm. 35 45 pulls per minute spm. Row 1 minute hard 1 minute easy for a total of 20 minutes.

Here are a couple short workouts to introduce you to training on the bikeerg. Use a damper setting that allows you to maintain the cadence rpm suggested. For the bikeerg try 2000m. This is the workout to see how fast a pace you can achieve.

Do two 10 minute pieces with 3 minutes rest in between. 9 x 1 min 40 sec 20 sec easy with a longer 2 min rest at the halfway point. If you don t like what we ve chosen use the show alternate links to display random selections for each workout type. I often start at 18 spm peaking at 24 spm and return back down.

The bikeerg offers you two ways of managing the resistance you feel and the resulting intensity of your workout. This is the fourth workout in the default custom workouts list on the pm5. I increase by 2 spm 5 rpm on each interval. 22 30 strokes per minute spm.

Your stroke rate should be between 20 and 24. Lower cadence stroke rates are for longer workouts. Your post prompted. For a shorter workout start at 8 minutes for a total of 36 minutes.

Pedal easily for five minutes. Generally a higher cadence stroke rate is used on shorter workouts. Then switch machines quickly and do 5 minutes on erg 1 and 2 minutes on erg 2. 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.