Use a damper setting that allows you to maintain the cadence rpm suggested.
Concept 2 bikeerg workouts.
Adjust the seat and handlebars as needed.
Lower cadence stroke rates are for longer workouts.
These durations may vary somewhat for.
The damper setting and your pedaling cadence.
I often start at 18 spm peaking at 24 spm and return back down.
Workout 2 20 minutes learning about damper setting and resistance.
Set the damper to 1.
9 x 1 min 40 sec 20 sec easy with a longer 2 min rest at the halfway point.
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.
Generally a higher cadence stroke rate is used on shorter workouts.
This is the fourth workout in the default custom workouts list on the pm5.
September 16th 2020 3 16 am why is my bikeerg workout listed in my logbook as not verified when it was entered by ergdata.
While this workout may not be exactly 20 minutes it s always satisfying to count down meters.
If you don t like what we ve chosen use the show alternate links to display random selections for each workout type.
35 45 pulls per minute spm.
Workout 1 15 minutes the relationship between cadence and resistance on the bikeerg.
Your stroke rate should be between 20 and 24.
For a shorter workout start at 8 minutes for a total of 36 minutes.
22 30 strokes per minute spm.
Note your cadence in rpm.
Then switch machines quickly and do 5 minutes on erg 1 and 2 minutes on erg 2.
Each day we offer three workouts to help you stay on track with your training.
Pedal easily for five minutes.
Your post prompted.
Crossover using two ergs start with 6 minutes on erg 1 and 1 minute on erg 2.
The bikeerg offers you two ways of managing the resistance you feel and the resulting intensity of your workout.
For the bikeerg try 2000m.
Adjust the seat and handlebars as needed.
Here are a couple short workouts to introduce you to training on the bikeerg.
Aim for a pace that s between the paces you rowed in workouts 2 and 3.
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.
1000m x 4 with 1 rest in between.
This workout features short intervals for variety.
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.
This workout gives you experience with using the cadence to vary the resistance you feel on the bikeerg.
Row 1 minute hard 1 minute easy for a total of 20 minutes.
This is the workout to see how fast a pace you can achieve.
Set the damper to 1.
Pedal easily for five minutes without aiming for any particular pace or cadence trying out the.
Workout durations include time to warm up and cool down.
