{"componentChunkName":"component---src-components-track-page-tsx","path":"/groups/garageathlete-fitness/elite-series-the-4k-bikeerg","result":{"pageContext":{"track":{"id":"69fc4c16-a8ed-42ef-9352-d403eb1e88f6","name":"ELITE Series: The 4k - BikeErg","webPath":"groups/garageathlete-fitness/elite-series-the-4k-bikeerg","compStatus":null,"compDate":null,"compDateDisplay":null,"compExtraFields":[],"discoverable":true,"imageUrl":"https://rowingzone.b-cdn.net/images/garageathlete.png","features":["bike","fit","manual"],"featuredImage":"https://rowingzone.b-cdn.net/public/source/garageathlete-fitness/elite-series-the-4k-bikeerg/e100f127-967f-4bcc-b426-4c1d9afa630c.jpg","registrationDescriptionHtml":null,"idToken":"afxMFqjtQu-TUtQD6x6I9g","description":"BUILD THE ENGINE. OWN THE DISTANCE.\n\nThe 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.\n\nAcross 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.\n\nFive 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.\n\nIncludes 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.\n\nThe 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.\n\nAllow 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.\n\nThe training instructions are included in ErgZone. No Academy Performance App or separate PDF is required.","planWeeks":16,"trialPrice":null,"activePrices":[{"id":"74e9015c-982d-4d7a-a3b6-69c3e3c565c2","name":"ELITE Series: The 4k - BikeErg","displayText":"$90","amountCents":9000,"recurringMonths":null,"currencySymbol":"$","currencySeparator":",","currencyDecimalSymbol":"."}],"activePrice":{"id":"74e9015c-982d-4d7a-a3b6-69c3e3c565c2","name":"ELITE Series: The 4k - BikeErg","displayText":"$90","amountCents":9000,"recurringMonths":null,"currencySymbol":"$","currencySeparator":",","currencyDecimalSymbol":".","bundle":null},"source":{"id":"da6cd157-2f00-4435-b124-a507bf70cf93","name":"GARAGEATHLETE Fitness","slug":"garageathlete-fitness","imageUrl":"https://rowingzone.b-cdn.net/images/garageathlete.png"},"workoutsCount":126,"usersCount":1},"description":null}},"staticQueryHashes":["3649515864"]}