How to do the Bike Erg, step by step
- Set the seat so your knee is slightly bent at the bottom of the stroke.
- Put your feet in the pedals and tighten the straps.
- Set the damper to a medium setting.
- Pedal smoothly and apply pressure through the whole circle.
- Keep your upper body still with your hands relaxed on the handlebars.
Common mistakes and how to fix them
- Seat too lowraise it until your knee is slightly bent at the bottom
- Upper body bobbingkeep your core still, power comes from your legs
- Damper too highuse a medium setting and spin a higher cadence
How to scale the Bike Erg
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Shorter distance
- Lower intensity
- Intervals with rest
Also known as
Bikeerg · C2 bike
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.