STARTER Series - BikeErg

Build confidence on the BikeErg with eight weeks of purposeful training and an optional ninth-week benchmark. Three sessions each week develop a well-rounded foundation: • Aerobic riding to build endurance. • Tempo cadence ladders to connect RPM, resistance and pace. • Distance intervals to develop speed and stamina. Cadence ladders progress from 65–80 RPM to 75–90 RPM. Learn to use the damper like a gear, finding a comfortable combination of cadence and resistance while controlling effort. Aerobic distance grows gradually, and the harder intervals prepare you for an optional 4,000 m test. Includes 24 foundation sessions plus three optional test-week sessions, with programmed intervals, cadence windows and coaching notes in ErgZone. Ideal for athletes starting structured BikeErg training or returning to a consistent routine. Find your rhythm, learn your effort and build toward your next goal.