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8 Endurance BikeErg Workouts

The most recent addition to the Concept2 family of cardio machines. BikeErg is a phenomenal conditioning tool for competitive athletes and general fitness enthusiasts.

Give these 8 BikeErg workouts a try:

Workout 1

4 Rounds

9 min at above 80 RPM
1 min at 40% recovery effort

-no rest b/t rounds-

Workout 2

5 Rounds at 60% effort

2k 10 damper
2k 8 damper
1k free damper

-rest 1:00 b/t rounds-

Workout 3

4 Rounds

4k at 60% effort
Standing last 500m of every round at 10 damper

-rest 1:00 b/t rounds-

Athletes Notes: Try to maintain consistent RPM each round. Aim for above 80.

Workout 4

Sprint at 100% effort

2x100m (10 damper)
-rest 1:00-
2x100m (8 damper)
-rest 1:00-
2x100m (free damper)
-rest 1:00-

Bike at 60% effort

7k free damper
5k 8 damper
3k 10 damper

Workout 5

2 Rounds

20 min at 60% effort
10 min at 40% recovery effort

-no rest b/t rounds-

Workout 6

7 Rounds

3 min at 90% effort (fast pace above 85 RPM)
2 min at 60% effort (moderate pace above 70 RPM)

Workout 7

3 Rounds

12 min at 60% effort (above 80 RPM)
2 min at 40% recovery effort

Workout 8

4 Rounds

3 min at 80% effort (above 80 RPM)
30 seconds at 40 RPM
10 seconds at 80 RPM
10 seconds at 90 RPM
10 seconds at MAX RPM

-rest 4 min b/t rounds-

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.