BikeErg World Sprints Training Plan

May 20, 2019

This year kicks off the inaugural BikeErg World Sprints: a virtual 4000 meter (4k) race, July 3–7, 2019, raced anywhere you can compete on a BikeErg.

We’ve put together a training plan to help you prepare. Many athletes are outdoors this time of year cycling or training in other sports. Two sessions per week on the BikeErg, however, can keep you focused on the strength and power you’ll need for a time trial.

For this training plan, continue workouts several other days throughout the week; this will keep up your overall fitness. These BikeErg workouts are intended to help you dial in pacing for the 4000 meter workout and are sport-specific for completing your best race. For workouts with “active recovery” be sure to keep the flywheel spinning. These can be very easy pedal strokes but will help to keep the flywheel moving. (It takes a lot of energy to begin each work session from a stopped flywheel.)

We recommend trying a few damper settings on workouts in weeks one and two. This should help you find a “gearing” that works best for you.

To get started, try a pre-training test of 3000 meters for time. Your average pace on 3000 meters is your target pace for all of the following workouts.

Pre-Training Test: 3000 meters

Week 1

Workout 1: 4 x 3 minutes with 3 minutes rest.

Workout 2: 4 x 1000 meters with 3 minutes rest. Each interval, change the damper setting: 2, 3, 4, 5.

Week 2

Workout 1: 8 x 30 seconds with 30 seconds active recovery.

Workout 2: 2 x 2000 meters with 4 minutes rest.

Week 3

Workout 1: 3 x 4 minutes with 3 minutes rest.

Workout 2: 4 x 1000 meters with 2 minutes rest.

Week 4

Workout 1: 10 x 30 seconds with 30 second active recovery.

Workout 2: 2 x 2000 meters with 2 minutes rest.

Week 5

Workout 1: 2 x 5 minutes with 3 minutes rest.

Workout 2: 4 x 1000 meters with 1 minute rest.

Week 6

Workout 1: 12 x 30 seconds with 30 seconds active recovery.

Workout 2: BikeErg World Sprints! 4000 meters.

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