Workout of the day.
Concept 2 bikeerg workouts.
Bikeerg each day we offer three workouts to help you stay on track with your training.
1000m x 4 with 1 rest in between.
This is the fourth workout in the default custom workouts list on the pm5.
I increase by 2 spm 5 rpm on each interval.
Set the damper to 1.
9 x 1 min 40 sec 20 sec easy with a longer 2 min rest at the halfway point.
Aim for a pace that s between the paces you rowed in workouts 2 and 3.
Your stroke rate should be between 20 and 24.
Concept2 employees wrote up a few of their favorite body weight workouts no other equipment needed besides your favorite concept2 machine.
This workout features short intervals for variety.
Adjust the seat and handlebars as needed.
Do two 10 minute pieces with 3 minutes rest in between.
Workout durations include time to warm up and cool down.
Workout 1 15 minutes the relationship between cadence and resistance on the bikeerg.
Choose from the short medium or long workout depending on your goals and schedule for that day.
On the bikeerg i start around 70 rpm 4.
Before trying these workouts please read our liability disclaimer.
Concept2 employees wrote up a few of their favorite body weight workouts no other equipment needed besides your favorite concept2 machine.
For the bikeerg try 2000m.
Some of these workouts may list a specific erg as the ideal one for that workout but any of them a rowerg skierg or bikeerg can be substituted or combined for any of the workouts below.
2020 4000m bikeerg rankings.
While this workout may not be exactly 20 minutes it s always satisfying to count down meters.
This is the workout to see how fast a pace you can achieve.
These durations may vary somewhat for.
All all results adaptive.
Some of these workouts may list a specific erg as the ideal one for that workout but any of them a rowerg skierg or bikeerg can be substituted or combined for any of the workouts below.
Pedal easily for five minutes without aiming for any particular pace or cadence trying out the.
Choose from the short medium or long workout depending on your goals and schedule for that day.
An increase in either one will raise the resistance that you feel and if you increase both the resistance will go up even more quickly.
I often start at 18 spm peaking at 24 spm and return back down.
The damper setting and your pedaling cadence.
Ride nine intervals of 1 minute 40 seconds with 20 seconds of rest easy pedaling in between each piece with the exception of 2 minutes of rest after the fifth interval.
Here are a couple short workouts to introduce you to training on the bikeerg.
If you don t like what we ve chosen use the show alternate links to display random selections for each workout type.
