A conditioning program for the Concept2 Bike-Erg.
Beginner or experienced, here is a program with 20+ sessions with variable times, distances and challenges.
It is generally built to increase your capacity in the 3-20 min span, slow and steady, built to cycle again and again.
With payoffs in other time spans as well.
If finishes off with a test of three distances.
The sessions are between 30-50 min long. Perfect for a lunch break.
A three minute warmup at 5k pace is recommended before doing the workouts, along with some necessary mobility training.
Prior starting the program, you'll need (*fresh) times registered in ErgZone settings for the erg(s) your are doing it on, 2k + 5k (ski/row) or 4k + 10k bike for correct pacing.
If you are a beginner, do not feel intimidated. Just open the plan and start new cycle, and do the optional 10k / 5k workouts,
Note your time in the app in settings under the ERG used and you are ready to go. 😀
The program involves four different types of workout.
Type A) 6 x medium intervals @ -7s of your 4k pace, 3 min rest
Type B) 3 x medium long intervals @ -1s of your 10k pace, 5 min rest
Type C) Start @ ~60% of 10k average pace and then increase your effort e3m, hold on as long as possible. If you tap out hang in previous pace until TIME!
Type D) 10 x 30 on/ 30 off, rest 5, do this 3 times @ minimum -13/-11/-9s of your 2k pace.
I've got some comments regarding the fact that the rest time is quite long, there is a reason for this.
I want you to get off the erg, do some mobility, move around and on the 3-2-1 Go I want you to reset and focus on your form, breath and keeping the pace.
That's all, no rocket science.🎆
You are to do this every other day except when new week starts.
Basically workout days are mon, wed, fri & sun.
Done? Just repeat, but don't forget the rest days and a deload week.
Damper settings and drag force instructions?
Not included in this workout. Google it and make up your mind. There are literally meters of text discussing this. :)
Just use damper setting somewhere between 2-5 depending on your overall fitness.
Who am I?
A CrossFit level-2/Teens coach with several years of experience regarding programming.
I run this program myself and friends for general cardio, along with the Wendler 5-3-1 program for strength and a CrossFit class every now and then.
Works for me. :)
Consistency is the key
Also.. I got tired of spreadsheets and programming PM5's.
Have a splendid day.
Disclaimer(s), I am not (yet ;)) in anyway affiliated with Concept2, but you'll need a C2 machine and a PM5 computer to use the programs. I am not in any way responsible for your health follow the program at your own risk. As Roxette sings, "Listen to your heart". 💗🧡💛💚💙💜
*Personal best gets old, just like us.