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8 Endurance BikeErg Workouts

The BikeErg is the most recent addition to the Concept2 family of cardio machines. The BikeErg is a phenomenal conditioning tool for competitive athletes and general fitness enthusiasts. For the functional fitness competitor, the BikeErg gives athletes the chance to test their work output. For the fitness enthusiast, the BikeErg serves as an ideal tool to improve overall fitness—especially cardiovascular endurance. But no matter how you use the BikeErg, it’s sure to get you fitter, to get your legs stronger, and to develop your cyclical power. 

Give these 8 BikeErg workouts a try:

Workout 1

4 Rounds

Bike 3 minutes at moderate pace (70% effort)
Bike 90 seconds at recovery pace

No rest between rounds.

Workout 2

5 Rounds

Bike 2000m at easy pace (60% effort)
Bike 2000m at moderate pace (70% effort)
Bike 1000m at hard pace (80% effort)

Rest 1 minute between rounds.

Workout 3

4 Rounds

Bike 4000m at easy pace (60% effort)

Rest 1 minute between rounds.

Notes: Bike the last 500m of every round standing at damper 10.

Workout 4

Part 1: Sprint Intervals

Sprint 100m at damper 10
Rest 1 minute
Sprint 100m at damper 10
Rest 1 minute
Sprint 100m at damper 8
Rest 1 minute
Sprint 100m at damper 8
Rest 1 minute
Sprint 100m at damper 0 (free damper)
Rest 1 minute
Sprint 100m at damper 0 (free damper)

Part 2: For Time

Bike 7000m at easy pace (60% effort)
Bike 5000m at moderate pace (70% effort)
Bike 3000m at hard pace (80% effort)

Workout 5

3 Rounds

Bike 10 minutes at easy pace (60% effort)
Bike 5 minutes at recovery pace

No rest between rounds.

Workout 6

8 Rounds

Bike 3 minutes at hard pace (80% effort)
Bike 2 minutes at easy pace (60% effort)

No rest between rounds.

Workout 7

3 Rounds

Bike 12 minutes at easy pace (60% effort)
Bike 3 minutes at recovery pace

No rest between rounds.

Workout 8

4 Rounds

Bike 3 minutes at moderate pace (70% effort)
Bike 30 seconds at recovery pace
Bike 10 seconds at hard pace (80% effort)
Bike 10 seconds at very hard pace (90% effort)
Bike 10 seconds at maximum pace (100% effort)

Rest 4 minutes between rounds.

These BikeErg workouts are designed to highlight the power the BikeErg offers. When you add workouts like these into your programming, you’re sure to increase the most important aspect of your overall fitness: your cardiovascular endurance. So enjoy the ride to a fitter you. (And if you want a program that’ll kick your ass—in the best kind of way!—enroll in our top-rated BikeErg program.)

Aerobic Builder: BikeErg Program

The 12-Week Bike Erg Program trains aerobic energy systems to make sure you’re prepared for any task, or any workout that comes your way. This 5 days per week program is designed specifically for a Concept2 BikeErg machine. Build your aerobic capacity the right way. Don’t let your ‘Engine’ be your limiting factor in your training.