Bike Erg Program 1-Week Sample
Bike Erg Program Details:
- A 12-week air bike plan with 5 days a week training included.
- A downloadable pdf so you can plug your plan into your schedule ahead of time and make it work for you.
- A dedicated Bike Erg program. Intensify your focus on your aerobic capacity and your technique on the Bike Erg. Build your stamina and master your awareness of pacing, so you can intuitively utilize different paces for different workouts in the gym.
- 12 Bonus Mixed Modal Workouts included.
Week 1 Session 1
A. 3 Rounds
Bike 3000m (10 damper)
Bike 2000m (8 damper)
Bike 1000m (free damper)
Rest 4 minutes between rounds
B. 6 Rounds
Sprint 100m at maximum pace (RPE 9-10)
Rest 2 minutes between rounds
Maintain a consistent, easy effort pace (RPE 3-4) throughout this workout. Rest between part A and part B until you’ve fully recovered. During the sprint portion, you’re welcome to stand up to generate more power.
Week 1 Session 2
4 Rounds
Bike 1000m at fast pace (RPE 7-8)
Bike 3000m at slow pace (RPE 3-4)
Rest 2 minutes between rounds
Keep a consistent pace throughout the 1000m interval. Fight the urge to slow down towards the end, before beginning your 3000m interval.
Week 1 Session 3
8 Rounds
Bike 1000m at increasing paces
Rest 90 seconds between rounds
Start at a slow, easy effort pace. As you progress through each round, gradually increase the intensity, aiming for faster split times.
Round 1: 2 minutes
Round 2: 1 minute 50 seconds
Rounds 3: 1 minute 40 seconds
Etc.
Week 1 Session 4
4 Rounds
Bike 3 min at fast pace (RPE 7-8)
Bike 3 min at slow pace (RPE 3-4)
No rest between rounds or intervals
Week 1 Session 5
3 Rounds
Bike 1000m at moderate pace (RPE 5-6)
Bike 750m at fast pace (RPE 7-8)
Bike 500m at very fast pace (RPE 8-9)
Rest 5 minutes between rounds
Week 1 Mixed Modal Bonus Workout
For Time
Bike 500m
25 Air Squats
Bike 1000m
50 Air Squats
Bike 2000m
75 Air Squats
Bike 3000m
100 Air Squats
Bike 4000m
Pacing Guidelines
There are generally two ways to determine the intensity of aerobic workouts: the RPE (Rate of Perceived Exertion) method or the Pace method.
RPE is a subjective 1-10 scale based on personal feelings, offering a holistic approach that accounts for internal and external factors like fatigue and terrain. Pace, in contrast, emphasizes maintaining specific speeds in workouts and can be determined through methods like time trials or estimation.
This program uses RPE and Pace estimation methods instead of a time trial. This is particularly welcoming for beginners, as it eliminates the daunting aspect of time trial tests. With consistent training, you’ll naturally develop a better understanding of your pace and can fine-tune it as needed.
Further details on these pacing methods can be found in our How to Pace Your Aerobic Workouts article.