BikeErg Workout Guide

Understanding the BikeErg

The BikeErg uses the same PM5 monitor and air-resistance flywheel as the RowErg and SkiErg. Resistance scales with effort — pedal harder and the resistance increases. The damper controls how the flywheel decelerates, just like on the RowErg. Set it to 5-7 for general training. Metrics displayed include pace per 1000m (or per kilometre), watts, cadence (RPM), calories, and distance.

Steady State Sessions

For aerobic base building, ride 30-60 minutes at 60-70% of max heart rate. Cadence should be 75-90 RPM. This develops the same UT2 aerobic base as steady state rowing but without upper-body fatigue, making it an ideal active recovery or supplementary session. Aim for a consistent wattage throughout — use the PM5 display to hold a narrow power band.

Interval Workouts

10 x 1 minute hard / 1 minute easy is an excellent BikeErg HIIT session. For threshold work, try 4 x 5 minutes at a pace you can barely sustain, with 2 minutes rest. For sprint power, 8 x 30 seconds all-out with 90 seconds rest. The BikeErg is particularly good for leg-specific power development that transfers to rowing and running.

Cross-Training with the RowErg

The BikeErg pairs perfectly with the RowErg for cross-training. Row in the morning, bike in the afternoon. Or alternate days: row Monday, bike Tuesday. The bike provides additional aerobic volume without the upper-body load of rowing, allowing more total training without overtraining the lats and back. Many elite rowers use the BikeErg for exactly this purpose.

Workout Plan

Tips

• +Set the seat height so your knee has a slight bend at the bottom of the pedal stroke — too high or too low increases knee stress.
• +Use the PM5 to track watts rather than pace. Watts are the most consistent measure of power output on the bike.
• +Warm up for at least 5 minutes at low resistance before any hard effort.
• +Log your BikeErg sessions in Watta alongside rowing sessions for a complete picture of your training load.
• +Clean the chain and flywheel periodically — the BikeErg requires slightly more maintenance than the RowErg.

Further Reading

• Concept2 Training Resources — Official training guides and workout of the day from Concept2.
• British Rowing — Indoor Rowing — Training plans and resources from the national governing body.
• Concept2 Rankings — Global erg rankings by distance, age, and weight category.