Build the engine. Own the distance. A complete 16-week BikeErg plan with five rides, two integrated strength sessions, and a deliberate 4K peak.

If you would prefer to purchase this program in ErgZone, click HERE.

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The 4,000 m BikeErg demands sustained power, efficient cadence, and the control to resist starting too hard. This plan develops those qualities together, then gives you a clear way to put them to work on test day.

Across 16 weeks, you move through Foundation, Capacity, Conversion, and Race Preparation. Comfortable aerobic work builds the base. Focused intervals develop repeatable power and 4K-specific endurance. Cadence and damper sessions teach you how to produce power without losing a smooth pedal stroke. Two integrated strength sessions build lower-body force while protecting the next key ride. A baseline 4K in Week 4 and a final 4K in Week 16 give the build a clear beginning and finish.

Your pace reference, P, comes from a recent BikeErg 4K average split per 1,000 m. The plan also uses RPE, cadence, and the damper setting from your baseline test to make targets practical. If you do not have a recent 4K result, the opening weeks explain how to train by effort until that test. Each training day sets out the warm-up, main work, rest, and recovery. You can use the plan on its own; the Academy Performance App is not required.

Inside the 76-page guide

• 16 weeks of structured BikeErg and strength training

• Five BikeErg sessions and two strength sessions in regular training weeks

• An optional 12-week entry route for athletes who meet the readiness criteria

• Pace, cadence, damper, lifting, recovery, and test-day instructions

• A four-part race plan for the final 4,000 m effort

Before you start: The full route is for athletes who already ride the BikeErg at least three times per week and can complete 30 minutes of comfortable continuous work. Allow approximately 4–7 hours a week, including strength work, warm-ups, and recovery movement. The guide explains the readiness criteria for the 12-week route.

You will need a Concept2 BikeErg with PM5, a consistent saddle and handlebar setup, a fan, and basic strength equipment. Exercise substitutions are included.

Academy members: This program is included in the Academy library; you do not need to purchase it separately.