Bike

Overview

The BikeErg—or any fan‑resistance air bike—delivers low‑impact, full‑leg power with an endless ceiling for conditioning. Because the flywheel responds instantly to effort, you control intensity from easy Zone‑2 spins to brutal sprint intervals without changing gears.

Unlike road cycling, the fixed frame removes balancing demands, letting athletes focus on output and cadence. The bike’s upright posture targets quads, hamstrings, glutes, and calves while encouraging midline stability, making it a staple for CrossFit met‑cons, endurance builds, and warm‑ups alike.

How to Perform

Setup: Adjust saddle height so your knee is ~25° from full extension at bottom dead center. Set handlebar height so shoulders stay relaxed. Strap feet into pedals, sit tall, and engage core.

Execution: Start pedaling, building cadence smoothly. Maintain a slight forward lean, elbows soft, and drive through the entire pedal circle—push down and pull through. Breathe rhythmically; exhale on power phase, inhale on recovery.

Key Tips: Monitor watts or rpm to gauge effort. Keep heels down to recruit posterior chain. Every 2–3 min, re‑check posture to prevent slouching.

Sample Sessions

• Zone‑2 Base: 30–40+ min @ conversational pace (≈55‑70 % HRmax).
• Sprint Intervals: 10 rounds 15 s all‑out / 45 s easy spin.
• Lactate Buffer: 5 × 3 min @ 90 % effort, 2 min easy between.
• Mixed Modal EMOM: 12‑cal bike + 10 push‑ups, every 2 min × 7 rounds.

Coaching Cues

• “Spin tall.”
• “Push and sweep.”
• “Relax the shoulders.”
• “Breathe with cadence.”

Common Mistakes

• Saddle too low – Overloads knees; raise until slight knee bend at bottom.
• Death‑grip handlebars – Wastes energy; keep a light hold.
• Bouncing hips – Signals saddle too high or cadence too low.
• Holding breath – Sync inhale‑exhale with pedal stroke.

Wrap‑Up

The BikeErg turns simple pedaling into a scalable engine‑builder—perfect for endurance, interval power, or joint‑friendly recovery.

Dial in fit, maintain posture, and monitor cadence to turn every ride into measurable progress.

Ready to become your FITTest self? Sign up for your 5‑day free trial!