Bike Zone 2
Forty minutes easy — the knee-friendly engine session.
Ergs
≈ 41 min
1 exercise
Coach's note
Nose-breathing pace. If you cannot hold a conversation, ease off.
The session
- 1
Bike Erg
40 min
Low impact engine work. Kind to sore knees.
Duration is an estimate from the prescribed work and rest. Loads are yours to choose — pick what you can hold with good form for every set.
Train it in FinalSet
Start Bike Zone 2 as a session on your phone, log every set as you go, and it counts towards your personal bests. Free, no credit card.
Start this workout freeMore Ergs workouts
- 2 k Row TestThe benchmark piece. All out from a standing start.
- Threshold 500sSix 500s a few seconds off 2 k pace, 90 seconds rest.
- Calorie Pyramid10, 20, 30, 40, 30, 20, 10 calories with a minute between.
- SkiErg 200sFive 200 m efforts with 90 seconds rest.
- Multi-Erg 10 k5 k on the rower, 5 k on the SkiErg, back to back.