BikeErg 30-Minute Steady State
By the Watta Team · Updated
Intermediate30 minBikeErg
A 30-minute steady-state session on the Concept2 BikeErg. This low-impact workout builds aerobic capacity and leg endurance while sparing the upper body, making it an excellent cross-training complement to rowing.
Warm-Up
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 3 min | Easy spin | - | Light cadence at 70-80 rpm |
| 2 min | Moderate | - | Build to working intensity, 80-90 rpm |
Main Set
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 10 min | 1:55-2:10 /500m | - | Steady effort at 80-90 rpm, HR 130-155 bpm |
| 10 min | 1:55-2:10 /500m | - | Maintain pace, relax upper body |
| 5 min | 1:55-2:10 /500m | - | Hold steady to finish |
Cool-Down
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 3 min | Easy spin | - | Reduce resistance gradually |
| 2 min | Very easy | - | Light spinning to cool down |
Coaching Notes
- +The BikeErg displays pace per 500m like the rower — but splits are not directly comparable.
- +Maintain a cadence of 80-90 rpm for steady state. Higher cadence shifts load to cardiovascular system.
- +Set the damper to 3-5 for steady-state work. The air resistance is adjustable like the rower.
- +The BikeErg is excellent active recovery between hard rowing days.
- +Heart rate should remain in the same UT2 zone as rowing steady state: 130-155 bpm.
Frequently Asked Questions
How do BikeErg splits compare to rowing splits?
BikeErg splits per 500m are typically faster than rowing splits at the same effort level due to the different muscle recruitment patterns. Use heart rate or perceived effort for cross-machine comparisons, not split times.
Is the BikeErg useful for rowers?
Yes. It provides aerobic training with minimal upper body fatigue, making it ideal for recovery days or additional volume without overloading the rowing-specific muscles.
What cadence should I maintain?
For steady state, 80-90 rpm is optimal. For intervals, 90-100+ rpm. Lower cadence with higher resistance emphasises muscular strength; higher cadence emphasises cardiovascular fitness.
Related Content
BikeErg Intervals30-Minute Steady StateRecovery RowSteady State Rowing GuideHeart Rate Training for RowingRowing for Weight LossBikeErg Workout GuideSteady State RowingSteady state rowing is continuous, easy-paced erging at conversational intensity for 20–90 minutes — the UT2 band, 55–65% of 2K power at 18–22 spm — used to build aerobic fitness.Heart Rate Zones (Rowing)Heart rate zones in rowing are five intensity bands based on resting and max heart rate, used to target different training adaptations.Calories (Rowing)Calories on a Concept2 ergometer are calculated from watts (power output), not from heart rate or individual body composition, using a standardised formula.Calorie Burn CalculatorHR Zone CalculatorRowing Pace Calculator
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