BikeErg 30-Minute Steady State
By the Watta Team · Updated March 2026
Intermediate30 minBikeErg
A 30-minute steady-state session on the Concept2 BikeErg. This low-impact workout builds aerobic capacity and leg endurance while sparing the upper body, making it an excellent cross-training complement to rowing.
Warm-Up
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 3 min | Easy spin | - | Light cadence at 70-80 rpm |
| 2 min | Moderate | - | Build to working intensity, 80-90 rpm |
Main Set
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 10 min | 1:55-2:10 /500m | - | Steady effort at 80-90 rpm, HR 130-155 bpm |
| 10 min | 1:55-2:10 /500m | - | Maintain pace, relax upper body |
| 5 min | 1:55-2:10 /500m | - | Hold steady to finish |
Cool-Down
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 3 min | Easy spin | - | Reduce resistance gradually |
| 2 min | Very easy | - | Light spinning to cool down |
Coaching Notes
- +The BikeErg displays pace per 500m like the rower — but splits are not directly comparable.
- +Maintain a cadence of 80-90 rpm for steady state. Higher cadence shifts load to cardiovascular system.
- +Set the damper to 3-5 for steady-state work. The air resistance is adjustable like the rower.
- +The BikeErg is excellent active recovery between hard rowing days.
- +Heart rate should remain in the same UT2 zone as rowing steady state: 130-155 bpm.
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BikeErg Intervals30-Minute Steady StateRecovery RowSteady State Rowing GuideHeart Rate Training for RowingRowing for Weight LossSteady State RowingSteady state rowing is sustained, moderate-intensity ergometer training performed at a consistent pace for extended duration, typically 20-90 minutes at 55-75% of heart rate reserve.Heart Rate Zones (Rowing)Heart rate zones in rowing are five intensity bands calculated from resting and maximum heart rate, used to prescribe and monitor training intensity on the ergometer.Calories (Rowing)Calories on a Concept2 ergometer are calculated from watts (power output), not from heart rate or individual body composition, using a standardised formula.Calorie Burn CalculatorHR Zone CalculatorRowing Pace Calculator
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