Five BikeErg Workouts for Runners

The Concept2 BikeErg is an efficient, compact, low-impact tool to build cardiovascular endurance. The versatility of the BikeErg allows athletes to use it for a variety of workouts and intensities. One can do sprints, recovery, threshold, or longer steady state rides. Whether you are a HYROX athlete increasing aerobic capacity, an injured runner training to maintain fitness, or a runner that wants to increase their VO₂max with cross training instead of increasing mileage, we have some workouts just for you.  

The Concept2 BikeErg vs. Running  

Both running and cycling are excellent for building cardiovascular fitness, but they’re not directly interchangeable. Cycling can improve VO₂max, heart rate efficiency, endurance, fat oxidation, glycogen storage, and lactate threshold, making it a strong supplement for runners. However, it doesn’t replicate the impact, eccentric loading, or specific muscle coordination required for running. Cycling can build your aerobic engine, but it can’t fully replace the muscular and skeletal demands of running.  

When using the BikeErg as a substitute for a running workout, aim to cycle at 85-90 RPM. This helps mimic the 170-180 strides per minute most runners look for in training, and transfers cadence between the two sports. While the BikeErg won’t replace running, your heart and lungs don’t care where the effort comes from, and your joints will appreciate a break from the pounding.

1. 30 Minute Tempo ErgData Link 

Use this to replace your Tempo run, first warmup for 10 minutes, and then complete the 30-minute tempo workout on the BikeErg, and cool down for 10 minutes afterwards. Your tempo effort should feel “comfortably uncomfortable,” for example it should be difficult to have a conversation with someone. Tracking your heart rate (aim for zone 3-4) along with pace and wattage in the Online Logbook will allow you to compare efforts and progress if you repeat this workout. Alt. 2 x 15 min tempo pace, 3 min rest ErgData Link 

2. Speed Work 12 Rounds 45 seconds on, 75 seconds off ErgData Link 

Keep the cadence fast and the power steady during these efforts. If you’ve done a 10k BikeErg test or a 20 min FTP test, you are aiming for 120-130% power from those. E.g. If you hold 200 Watts during a 20 min FTP test, aim for ~250 Watts for these. 10 minute warm up and cool down.  

3. Hill Time 6 x 3 minutes, 2-minute rest ErgData Link 

This workout is one you should be working hard throughout. Kick that damper up to where you’re trudging between 60-80 RPM. These intervals should be challenging where you really are craving that rest 3 minutes in. To keep these in the VO2 max zone, aim for ~110% of 20 min power, or 220W if we use that 200W FTP. Kick it up 5% if it feels too easy or down 5% if they’re hard to hold. 10 minute warm up and cool down. 

4. Aerobic Base 60 to 90 minutes ErgData Link 

This workout should focus on good old zone 2. This should be a pace you can hold a conversation at. While Z2 gets the wrap for not being sexy, most of our bodies can’t handle hard pounding and grinding day after day. Pop on your favorite show or podcast and spin through this 60-to-90-minute effort.  

5. Over Unders (5 x 2:00, 1:00, 2:00) ErgData Link 

No true rest in this workout. We’re going to bounce back and forth between under threshold ~190W (95%) and over threshold ~215-225W (110%). You will spend 2 minutes at that 95% mark, pop up to your 110% over pace for 1 minute, then spin it out for 2 minutes at 60% effort. This 5-minute session marks 1 completed Over Under, and you will repeat 5 times. 10 minute warm up and cool down. 

The most success one will have in any training program includes consistency in all aspects of their training, from workouts, to fueling, to recovery. We also know that life doesn’t allow us cookie cutter conditioning programs. Sometimes there’s a hailstorm on your 10-mile run day, and sometimes you just have to improvise. The Concept2 BikeErg has been the runner’s favorite secret weapon, and we recommend tossing it into the mix. If you want some workout inspiration check out our free Workout of the Day (WOD), programmable directly via ErgData.