Concept2 BikeErg Workouts for CrossFit Athletes

The Concept2 BikeErg is an underrated but highly effective tool for CrossFit athletes looking to build endurance, power, and recovery capacity. Unlike the rower or SkiErg, the BikeErg offers a low-impact way to develop aerobic fitness without excessive strain on the joints. Whether you’re training for a competition or just want to enhance your conditioning, these workouts will push your limits and improve your overall performance. Concept erg bike

Why Use the Concept2 BikeErg in CrossFit?

• Low-Impact Conditioning – Ideal for high-volume training without excessive wear on knees and hips.
• Improved Aerobic and Anaerobic Capacity – Great for interval work and long-duration efforts.
• Leg Power Development – Helps build endurance and explosive power for squats, lunges, and Olympic lifts.
• Versatility – Can be used for sprints, long endurance sessions, or mixed-modal workouts.

BikeErg Workouts for CrossFit Athletes

1. Lactate Threshold Intervals

🚴 Goal: Build endurance and mental toughness.

• 5 rounds:
  • 3 minutes at hard pace (75-85% effort)
  • 2 minutes easy recovery
• Maintain consistent wattage across all rounds.

2. Sprint Intervals for Power

🚴 Goal: Improve anaerobic capacity and explosive power.

• 10 rounds:
  • 20 seconds all-out sprint
  • 40 seconds easy spin
• Max effort—treat each sprint as if it’s your last!

3. CrossFit-Style Mixed Modal WOD

🚴 Goal: Simulate real CrossFit conditioning workouts.

5 Rounds for Time:

• 20-cal BikeErg
• 10 Dumbbell Thrusters (50/35 lbs)
• 10 Burpees over the Dumbbells

4. Long-Distance Aerobic Base Work

🚴 Goal: Improve endurance and recovery capacity.

• 45-60 minutes at moderate effort (~65-75% heart rate max)
• Maintain a steady pace without burning out.

5. Death by Calories

🚴 Goal: Test your mental toughness.

• Start with 5 calories in minute 1
• Add 1 calorie per minute until failure
• Keep pedaling until you can’t complete the required calories in the minute.

Pro Tips for Maximizing Your BikeErg Workouts

✔ Use the Damper Wisely – A setting of 4-6 mimics a real road bike and prevents excessive fatigue.
✔ Track RPM & Watts – Aim for consistency in power output to avoid burnout.
✔ Incorporate BikeErg in Metcons – Blend it with functional movements like burpees, kettlebells, or wall balls for sport-specific gains.
✔ Warm Up & Cool Down – Always spend 5-10 minutes spinning at an easy pace before and after workouts.

The Concept2 BikeErg isn’t just for endurance athletes—it’s a powerful tool for CrossFitters looking to enhance their engine, build leg endurance, and recover faster. Add these workouts to your training routine and watch your fitness levels skyrocket! Concept erg bike

🚴‍♂️ Have a favorite BikeErg workout? Share it in the comments below!

Would you like any changes to the style or focus? 🚀 Concept2