ELITE Series: The 4k - BikeErg

BUILD THE ENGINE. OWN THE DISTANCE. The 4,000 m BikeErg demands sustained power, efficient cadence and the control to resist starting too hard. ELITE Series 03: The 4K develops those qualities together. Across 16 weeks, you move through Foundation, Capacity, Conversion and Race Preparation. Comfortable aerobic riding builds the base; focused intervals develop repeatable power and 4K-specific endurance. Cadence and damper work helps you produce power while preserving a smooth pedal stroke. Five BikeErg sessions form the weekly structure, supported by two strength sessions emphasizing lower-body force and whole-body support. Lifting volume reduces as race day approaches and is removed in Week 16. Wednesday recovery and Sunday rest protect the quality work. Includes programmed riding intervals, benchmark-based pace guidance, individual cadence and damper references, strength completion cards, warm-ups and coaching notes. Your baseline 4K is in Week 4; the final test is in Week 16. The full route suits athletes who already ride the BikeErg at least three times weekly and can complete 30 minutes of comfortable continuous work. A 12-week entry route is available to athletes who meet the additional readiness criteria. Allow approximately 4–7 hours weekly. Requires a Concept2 BikeErg with PM5, consistent saddle and handlebar setup, a fan and basic strength equipment: a squat or goblet-squat option, a trap bar or dumbbells, a bench and weights. Substitutions are provided. The training instructions are included in ErgZone. No Academy Performance App or separate PDF is required.