BikeErg Interval Session
By the Watta Team · Updated
Intermediate35 minBikeErg
Six 3-minute hard intervals on the BikeErg with 2-minute recovery spins. This session builds VO2 max and leg power while providing a high-intensity cross-training option that complements erg rowing.
Warm-Up
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 5 min | Easy spin | - | Light cadence at 70-80 rpm |
| 3 min | Moderate | - | Build intensity, 85-95 rpm |
| 2 x 30s | Hard | 30s easy | Activate for intervals |
Main Set
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 3 min hard | 1:45-2:00 /500m | 2 min easy | Rep 1: 90-100 rpm, find rhythm |
| 3 min hard | 1:45-2:00 /500m | 2 min easy | Rep 2: match rep 1 |
| 3 min hard | 1:45-2:00 /500m | 2 min easy | Rep 3: hold the pace |
| 3 min hard | 1:45-2:00 /500m | 2 min easy | Rep 4: halfway, stay strong |
| 3 min hard | 1:45-2:00 /500m | 2 min easy | Rep 5: fight the fade |
| 3 min hard | 1:45-2:00 /500m | - | Rep 6: finish strong, push cadence |
Cool-Down
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 3 min | Easy spin | - | Gentle spinning |
| 2 min | Very easy | - | Cool-down spin, stretch after |
Coaching Notes
- +Keep cadence at 90-100 rpm during hard intervals — do not grind at low rpm.
- +During recovery, keep pedalling at 60-70 rpm with minimal resistance.
- +All 6 reps should be within 3 seconds of each other on split time.
- +This session pairs well with rowing steady state for a complete cross-training week.
- +The BikeErg develops leg power that directly transfers to the rowing drive phase.
Frequently Asked Questions
What resistance should I use for intervals?
Set the damper to 5-7 for intervals — higher than steady state to increase resistance. The exact setting depends on your strength and the target cadence.
Can I substitute BikeErg intervals for rowing intervals?
As a cross-training tool, yes. However, for rowing-specific performance gains, rowing intervals are superior. Use the BikeErg when you need variety or to reduce upper body load.
How does BikeErg VO2 max training compare to rowing?
Both machines develop VO2 max effectively. The BikeErg emphasises the legs while rowing uses the full body. Combining both provides more comprehensive cardiovascular development.
Related Content
BikeErg 30-Min Workout8x500m Intervals1-Min On / 1-Min OffErg Interval WorkoutsHeart Rate Training for RowingRowing for Weight LossBikeErg Workout GuideInterval Training (Rowing)Interval training in rowing involves alternating between high-intensity work periods and rest or low-intensity recovery periods on the ergometer.VO2 Max (Rowing)VO2 max in rowing is the maximum rate of oxygen your body can use during exercise, measured in mL/kg/min, and is the strongest predictor of endurance rowing performance.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.Cross-Training for RowingCross-training is supplementary exercise (cycling, swimming, strength training) performed alongside rowing to build balanced fitness and reduce overuse injury risk.Calorie Burn CalculatorEffort Score CalculatorHR Zone Calculator
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