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
3 Rounds (Part A)
Bike 3000m (10 damper)
Bike 2000m (8 damper)
Bike 1000m (free damper)
Rest 4 minutes between rounds.
6 Rounds (Part B)
Bike 100m at 100% effort (maximum)
Rest 2 minutes between rounds.
Maintain 60% easy effort throughout this workout.
Rest until full recovery between Part A and B of the session.
Feel free to stand up during the sprint portion, in order to generate more power.
Suggested warm up:
Bike 5 minutes increasing in effort, from 60% easy pace to 80% hard pace.
Suggested cool down:
Bike 5 minutes at 40% effort (recovery)
Week 1 Session 2
Bike 1000m at 80% effort (hard)
Bike 3000m at 60% effort (easy)
Rest 2 minutes between rounds.
Week 1 Session 3
Rest 1:30 between rounds.
Week 1 Session 4
Bike 3 min at 80% effort (hard)
Bike 3 min at 60% effort (easy)
Week 1 Session 5
Bike 1000m at 70% effort (moderate)
Bike 750m at 80% effort (hard)
Bike 500m at 90% effort (very hard)
Rest 5 minutes between rounds.
Week 1 Mixed Modal Bonus Workout
25 Air Squats
50 Air Squats
75 Air Squats
100 Air Squats
The intensity with which we exercise is one of the most important aspects of training and physical fitness. Not only can we utilize exercise intensity to determine if we’re working hard enough, but we can also use it to determine if we’re not.
There are many ways we can measure this rate of intensity. Common methods include analyzing target heart rate zones, MAP (Maximal Aerobic Power), or various versions of RPE (Relative Perceived Exertion) scales. In our aerobic training programs, we have adapted a modified version of the RPE scale that is the simplest to understand and use consistently. It also requires no additional equipment (ex. heart rate monitor).
What do effort percentages mean?
The breakdown below illustrates what pace or perceived effort you should maintain depending on the prescribed stimulus for the workout.
Recovery Effort (40%): Pace you can hold indefinitely. Intended for recovery.
Easy Effort (50-65%): Pace you can hold for 1-2 hours. You can carry on a full conversation at this pace without gasping for air between words or sentences.
Moderate Effort (65-75%): Pace you can hold for 30 minutes. You can speak a sentence or two at a time before having to take a gasp of breath.
Hard Effort (75-85%): Pace you can hold for 10 minutes. You might get a word or two out, but breathing is difficult, and talking is challenging.
Very Hard Effort (85-95%): Pace you can hold for 3-5 minutes. Even a single word is nearly impossible to get out.
Maximum Effort (100%): Pace you can hold for a short time, anywhere between 10-30 seconds. You are completely out of breath and unable to talk.
For more information regarding pacing, please visit FAQ.