Beginner’s Guide to Cycling Workouts on the Concept2 BikeErg

If you’re new to the Concept2 BikeErg, you might be wondering where to start. This air resistance bike is a fantastic tool for building endurance, burning calories, and improving overall fitness—but to get the most out of your workouts, you need a solid plan. Concept 2 bike for sale

In this guide, we’ll cover:
✅ How the BikeErg works
✅ Basic setup and settings for beginners
✅ Best beginner-friendly workouts
✅ How to progress and track improvement

Step 1: Understanding How the Concept2 BikeErg Works

The Concept2 BikeErg is different from traditional stationary bikes:

• Air resistance system – The harder you pedal, the more resistance you generate.
• Damper setting (1-10) – Controls airflow, not resistance. Lower settings (1-4) mimic flat roads, while higher settings (8-10) simulate hills.
• PM5 Monitor – Tracks key workout metrics like watts (power), RPM (cadence), distance, and calories burned.

💡 Pro Tip: Beginners should start with a damper setting of 4-6 and an RPM between 80-90 for a balance of resistance and endurance. Concept 2 bike for sale

Step 2: Setting Up Your BikeErg for Comfort

🚲 1. Adjust Your Seat Height

• Stand next to the bike and set the seat height so it aligns with your hip bone.
• When pedaling, your knee should have a slight bend (about 25 degrees) at the bottom of the stroke.

🔩 2. Set the Handlebars

• Adjust the handlebars so your elbows have a slight bend when gripping them.
• You can position them higher for comfort or lower for aerodynamics.

⚙ 3. Select a Comfortable Damper Setting

• Beginner-friendly setting: 4-6
• Higher settings (7-10) require more power and are best for strength training.

💡 Pro Tip: A damper of 5 is a great starting point for general fitness and weight loss.

Step 3: Best Beginner-Friendly Workouts

🔥 Workout 1: 20-Minute Steady-State Ride (Builds Endurance & Burns Fat)

Goal: Ride at a moderate, steady pace for 20 minutes.

• Warm-up: 5 minutes easy pedaling (60-70 RPM).
• Main Workout: 15 minutes at 80-90 RPM with moderate resistance (damper 4-6).
• Cool-down: 5 minutes easy pedaling.

🔹 Calories Burned: 200-300 kcal
🔹 Best for: Improving endurance and fat loss

⚡ Workout 2: 15-Minute Interval Ride (Boosts Fitness & Strength)

Goal: Alternate between high and low-intensity efforts.

• Warm-up: 5 minutes at 70-80 RPM (easy effort).
• Main Workout:
  • 30 seconds sprint (100+ RPM, damper 5-7).
  • 60 seconds recovery (70 RPM, damper 4).
  • Repeat for 10 rounds.
• Cool-down: 5 minutes easy pedaling.

🔹 Calories Burned: 250-350 kcal
🔹 Best for: Improving speed, endurance, and calorie burn

🏋️ Workout 3: 10-Minute Power Ride (Builds Leg Strength & Stamina)

Goal: Ride with resistance to strengthen your legs.

• Warm-up: 3 minutes at 70-80 RPM.
• Main Workout:
  • 1-minute hard effort (damper 7-9, 60 RPM).
  • 1-minute recovery (damper 4, 80 RPM).
  • Repeat 5 times.
• Cool-down: 2 minutes at 70 RPM.

🔹 Calories Burned: 150-250 kcal
🔹 Best for: Strengthening legs and improving stamina

🚀 Workout 4: 5K Time Trial (Test Your Endurance & Speed)

Goal: Ride 5,000 meters as fast as possible.

• Warm-up: 5 minutes moderate effort.
• Main Workout: Maintain a consistent 80-90 RPM and push for your best time.
• Cool-down: 3-5 minutes easy pedaling.

🔹 Calories Burned: 300-500 kcal
🔹 Best for: Testing endurance and tracking progress

Step 4: Progressing & Tracking Your Improvement

📊 1. Use the PM5 Monitor to Track Data

• Track your average watts (power), RPM, and time per 1,000m.
• Challenge yourself to increase power output over time.

🔄 2. Increase Workout Intensity Gradually

• Start with 3-4 rides per week and gradually add time or difficulty.
• Try increasing resistance (damper 6-8) as your strength improves.

💪 3. Set Goals

• Aim to increase your average RPM, distance, or watts output every few weeks.
• Try to reduce your 5K time trial each month.

Final Tips for Beginner Cyclists

✅ Start with shorter rides (15-20 minutes) and increase duration gradually.
✅ Maintain an RPM of 80-90 for steady-state workouts and 100+ for sprints.
✅ Focus on proper form—keep your back straight and avoid hunching over the handlebars.
✅ Stay hydrated and fuel your body with a balanced diet.
✅ Rest and recover—allow at least one day off between intense workouts.

🚴‍♂️ Ready to get started? Choose a workout from this guide and start pedaling toward your fitness goals! Concept 2 bike for sale. Concept2

👉 What’s your favorite BikeErg workout? Drop a comment below! 🚴‍♀️🔥