BikeErg Workout Guide

By the Watta Team · Updated 9 October 2026

The Concept2 BikeErg brings the same data-driven training approach as the RowErg to cycling. With its air resistance and PM5 monitor, it offers consistent, measurable workouts for cross-training, rehabilitation, or bike-specific fitness. This guide covers programming, pacing, and how to integrate the BikeErg into your training.

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.

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Workout Plan

Interval	Target Split	Rest	Notes
30-60 min steady	60-70% HR	-	75-90 RPM, aerobic base
10 x 1 min	Hard effort	1:00 easy	VO2 max intervals
4 x 5 min	Threshold	2:00	Lactate threshold work
8 x 30s	All-out	1:30	Sprint power

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.

Frequently Asked Questions

How does BikeErg training compare to rowing?

The BikeErg provides similar cardiovascular benefits to rowing but isolates the legs. It does not engage the upper body significantly. Typical BikeErg watts will be higher than RowErg watts because the legs produce more power in a cycling motion than in a rowing stroke.

Can I use the BikeErg for rehabilitation?

Yes. The BikeErg is excellent for lower-body rehabilitation because it is non-impact and allows precise control of resistance. It is commonly used after knee and hip surgery to rebuild strength and range of motion.

What cadence should I target?

For steady state: 75-90 RPM. For threshold intervals: 85-95 RPM. For sprints: 100-120 RPM. Cadence that is too low (under 60) puts excessive force on the knees; too high (over 130) becomes inefficient.

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