BikeErg Interval Session
By the Watta Team · Updated March 2026
Intermediate35 minBikeErg
Six 3-minute hard intervals on the BikeErg with 2-minute recovery spins. This session builds VO2 max and leg power while providing a high-intensity cross-training option that complements erg rowing.
Warm-Up
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 5 min | Easy spin | - | Light cadence at 70-80 rpm |
| 3 min | Moderate | - | Build intensity, 85-95 rpm |
| 2 x 30s | Hard | 30s easy | Activate for intervals |
Main Set
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 3 min hard | 1:45-2:00 /500m | 2 min easy | Rep 1: 90-100 rpm, find rhythm |
| 3 min hard | 1:45-2:00 /500m | 2 min easy | Rep 2: match rep 1 |
| 3 min hard | 1:45-2:00 /500m | 2 min easy | Rep 3: hold the pace |
| 3 min hard | 1:45-2:00 /500m | 2 min easy | Rep 4: halfway, stay strong |
| 3 min hard | 1:45-2:00 /500m | 2 min easy | Rep 5: fight the fade |
| 3 min hard | 1:45-2:00 /500m | - | Rep 6: finish strong, push cadence |
Cool-Down
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 3 min | Easy spin | - | Gentle spinning |
| 2 min | Very easy | - | Cool-down spin, stretch after |
Coaching Notes
- +Keep cadence at 90-100 rpm during hard intervals — do not grind at low rpm.
- +During recovery, keep pedalling at 60-70 rpm with minimal resistance.
- +All 6 reps should be within 3 seconds of each other on split time.
- +This session pairs well with rowing steady state for a complete cross-training week.
- +The BikeErg develops leg power that directly transfers to the rowing drive phase.
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