Amazing Pace - Bike

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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. ๐Ÿ˜€ 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.๐ŸŽ† 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. contact? 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". ๐Ÿ’—๐Ÿงก๐Ÿ’›๐Ÿ’š๐Ÿ’™๐Ÿ’œ *Personal best gets old, just like us.