Concept 2 Bikeerg Workouts

Row 1 minute hard 1 minute easy for a total of 20 minutes.

Concept 2 bikeerg workouts.

For a shorter workout start at 8 minutes for a total of 36 minutes. Then switch machines quickly and do 5 minutes on erg 1 and 2 minutes on erg 2. Crossover using two ergs start with 6 minutes on erg 1 and 1 minute 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.

35 45 pulls per minute spm. Workout 1 15 minutes the relationship between cadence and resistance on the bikeerg. September 16th 2020 3 16 am why is my bikeerg workout listed in my logbook as not verified when it was entered by ergdata. Each day we offer three workouts to help you stay on track with your training.

On the bikeerg i start around 70 rpm 4. Lower cadence stroke rates are for longer workouts. Adjust the seat and handlebars as needed. The bikeerg offers you two ways of managing the resistance you feel and the resulting intensity of your workout.

Adjust the seat and handlebars as needed. I increase by 2 spm 5 rpm on each interval. Set the damper to 1. 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 is the workout to see how fast a pace you can achieve. If you don t like what we ve chosen use the show alternate links to display random selections for each workout type. 1000m x 4 with 1 rest in between.

Your post prompted. Use a damper setting that allows you to maintain the cadence rpm suggested. These durations may vary somewhat for. 9 x 1 min 40 sec 20 sec easy with a longer 2 min rest at the halfway point.

This is the fourth workout in the default custom workouts list on the pm5. 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. Pedal easily for five minutes.

Workout 2 20 minutes learning about damper setting and resistance. Choose from the short medium or long workout depending on your goals and schedule for that day. For the bikeerg try 2000m. This workout gives you experience with using the cadence to vary the resistance you feel on the bikeerg.

Your stroke rate should be between 20 and 24. The damper setting and your pedaling cadence. Generally a higher cadence stroke rate is used on shorter workouts. This workout features short intervals for variety.

While this workout may not be exactly 20 minutes it s always satisfying to count down meters. 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. Set the damper to 1.

22 30 strokes per minute spm.