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Bike Erg Program 1-Week Sample

Bike Erg Program Details:

  • 12-week air bike plan with 5 days a week training included.
  • downloadable pdf so you can plug your plan into your schedule ahead of time and make it work for you.
  • 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.

Pacing

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.

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.

Athletes Notes: 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

4 Rounds

Bike 1000m at 80% effort (hard)
Bike 3000m at 60% effort (easy)

Athletes Notes: Rest 2 minutes between rounds.

Suggested warm up:

Bike 3 minutes at 60% effort (easy), followed by:

3 Rounds
Bike 30 seconds at 80% effort (hard)
Bike 30 seconds at 60% effort (easy)

Suggested cool down:

Stretching and mobility work.

Week 1 Session 3

8 Rounds

Bike 1000m

Rest 1:30 between rounds.

Athletes Notes: Start with 60% easy effort and every round, aiming for negative split times.

Round 1: 2 minutes
Round 2: 1 minute 50 seconds
Rounds 3: 1 minute 40 seconds
Etc.

Suggested warm up:

Bike 5 minutes at 60% effort (easy)

Suggested cool down:

Bike 5 minutes at 40% effort (recovery)

Week 1 Session 4

4 Rounds

Bike 3 min at 80% effort (hard)
Bike 3 min at 60% effort (easy)

Athletes Notes: No rest between rounds or intervals.

Suggested warm up:

Bike 2 minutes at 60% effort (easy), followed by:

2 Rounds
Bike 30 seconds at 80% effort (hard)
Bike 30 seconds at 60% effort (easy)

Suggested cool down:

Stretching and mobility work.

Week 1 Session 5

3 Rounds

Bike 1000m at 70% effort (moderate)
Bike 750m at 80% effort (hard)
Bike 500m at 90% effort (very hard)

Athletes Notes: Rest 5 minutes between rounds.

Suggested warm up:

Bike 500m at 60% effort (easy)
Bike 500m at 70% effort (moderate)
Bike 500m at 60% effort (easy)
Bike 500m at 80% effort (hard)
Bike 500m at 60% effort (easy)
Bike 500m at 90% effort (very hard)

Suggested cool down:

Bike 5 minutes at 40% effort (recovery)

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

Suggested warm up:

Bike 5 minutes at 60% effort (easy)
Every minute get off the bake and perform 5 air squats.

Suggested cool down:

Stretching and mobility work.