5 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 5 BikeErg workouts a try:

Workout 1

Warm up 5 minutes

4 Rounds

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

-no rest b/t rounds-

Cool down 5 minutes

Workout 2

Warm up 5 minutes

5 Rounds at 60% effort

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

-rest 1:00 b/t rounds-

Cool down 5 minutes

Workout 3

Warm up 5 minutes

4 Rounds

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

-rest 1:00 b/t rounds-

Cool down 5 minutes

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

Workout 4

Warm up 5 minutes

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

Cool down 5 minutes

Workout 5

Warm up 5 minutes

2 Rounds

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

-no rest b/t rounds-

Cool down 5 minutes