Concept 2 Bikeerg Workouts

I often start at 18 spm peaking at 24 spm and return back down.

Concept 2 bikeerg workouts.

Adjust the seat and handlebars as needed. This is the fourth workout in the default custom workouts list on the pm5. Row 1 minute hard 1 minute easy for a total of 20 minutes. Pedal easily for five minutes.

Workout durations include time to warm up and cool down. Pedal easily for five minutes without aiming for any particular pace or cadence trying out the. 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.

Adjust the seat and handlebars as needed. While this workout may not be exactly 20 minutes it s always satisfying to count down meters. Set the damper to 1. For the bikeerg try 2000m.

Workout 2 20 minutes learning about damper setting and resistance. 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. The bikeerg offers you two ways of managing the resistance you feel and the resulting intensity of your workout. Aim for a pace that s between the paces you rowed in workouts 2 and 3.

Here are a couple short workouts to introduce you to training on the bikeerg. This is the workout to see how fast a pace you can achieve. 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.

Generally a higher cadence stroke rate is used on shorter workouts. Do two 10 minute pieces with 3 minutes rest in between. For a shorter workout start at 8 minutes for a total of 36 minutes. Your stroke rate should be between 20 and 24.

Set the damper to 1. Your post prompted. 1000m x 4 with 1 rest in between. The damper setting and your pedaling cadence.

I increase by 2 spm 5 rpm on each interval. 22 30 strokes per minute spm. Note your cadence in rpm. 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.

This workout gives you experience with using the cadence to vary the resistance you feel on the bikeerg. Workout 1 15 minutes the relationship between cadence and resistance on the bikeerg. Each day we offer three workouts to help you stay on track with your training. September 16th 2020 3 16 am why is my bikeerg workout listed in my logbook as not verified when it was entered by ergdata.

Use a damper setting that allows you to maintain the cadence rpm suggested. Lower cadence stroke rates are for longer workouts. This workout features short intervals for variety. 35 45 pulls per minute spm.

Then switch machines quickly and do 5 minutes on erg 1 and 2 minutes on erg 2.