Control cadence. Build the engine.

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

The STARTER Series — BikeErg helps you build a consistent training routine and understand how cadence, resistance and effort work together. Practise finding a comfortable gear, develop repeatable output and build toward a useful performance benchmark.

Across eight weeks, three weekly sessions develop different parts of your conditioning.

- Aerobic — continuous, conversational riding progresses from 6,000 m to 16,000 m.

- Tempo + cadence — cadence ladders develop control across RPM windows, progressing from 65–80 to 75–90 RPM.

- Hard intervals — distance repetitions gradually extend from 300 m to 1,500 m, with clear recovery between efforts.

The tempo ladders move through three adjacent RPM windows. Use the damper like a gear, adjusting it as needed to hold the prescribed cadence smoothly and stay within the intended effort. Record cadence, damper and /1,000 m pace together to learn which combinations work for you.

Simple RPE guidance explains how easy, tempo and harder efforts should feel, so you can start without an existing race time. Heart rate is an optional cross-check during aerobic work. Coaching notes help you keep the easier sessions controlled and the harder work repeatable.

An optional ninth week prepares you for a 4,000 m test. An easy distance-rehearsal session and shorter pace repetitions help you become familiar with the test distance and intended pace before putting the progression together in one continuous effort. The result gives you a current reference for future training.

Inside the 18-page PDF

- Eight weeks of training, with three sessions each week

- Three additional sessions in an optional test week

- Aerobic, tempo and distance-interval progressions

- Clear cadence targets and recovery prescriptions

- Setup, warm-up and cool-down guidance

- Simple RPE and optional heart-rate guidance

- A linked week map for quick navigation

- Coaching notes, test preparation and guidance on recording results

Who it suits

Athletes starting structured BikeErg training, returning to consistent riding, or building a foundation before a focused event or distance plan. Repeat a week when more practice or recovery is needed. Leave at least one easier day between sessions and keep the conversational efforts easy.

What you need

A Concept2 BikeErg with a working performance monitor. The guide includes saddle and handlebar setup, warm-up guidance and links to Concept2 resources.

Format

This purchase is the digital PDF edition. Coaching instructions are included in the guide, and Academy membership is optional. An ErgZone edition is also available as a separate purchase for athletes who prefer to follow the sessions in the app.