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Concept2 BikeErg

A low-impact cardiovascular exercise using seated cycling against air resistance. The Concept2 BikeErg supports endurance training and intervals, with effort controlled through pedalling cadence and damper setting.
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MUSCLES INVOLVED
Quadriceps · Gluteus maximus · Hamstrings · Gastrocnemius · Soleus · Hip flexors.
Exercise Demonstration Watch the Movement
Technique

How to Perform

Follow the setup and execution sequence below before adding load or increasing training intensity.

01

Setup

Sit centrally on the saddle and adjust its height so the knee retains a slight bend at the lowest pedal position.
As an initial check, place your heel on the lowest pedal: the leg should straighten without reaching or tilting the pelvis. Return the ball of the foot to the pedal and check the position while pedalling gently.
Adjust handlebar height and reach for comfortable shoulders, slightly bent elbows and a supported torso position. Secure all adjustments, establish firm foot contact and begin with easy resistance.
  • Slight knee bend at the lowest pedal position.
  • Check saddle height while pedalling.
  • Avoid reaching or rocking the pelvis.
  • Comfortable handlebar height and reach.
  • Relaxed shoulders and slightly bent elbows.
  • Secure adjustments and foot contact.
Equipment & Machine Setup

SADDLE

Raise the saddle by pulling it upwards. To lower it, press the ratchet-release lever and lower the saddle. Confirm that the ratchet locks before riding.

HANDLEBARS

Loosen the height-adjustment knob before changing height. Use the ratchet release when lowering, then confirm engagement and retighten the knob. Adjust reach using the separate fore–aft knob and retighten it.

DAMPER & MONITOR

Choose a damper setting that allows smooth, comfortable pedalling. At a fixed cadence, a higher setting increases the demand; at a fixed setting, faster pedalling increases power output. Use watts and perceived effort to judge intensity rather than the damper number alone. Select Just Ride or your planned workout. Record saddle height, handlebar settings and drag factor when comparing sessions.

02

Execution

Begin seated and pedal forwards smoothly, keeping the feet securely positioned and the pelvis steady on the saddle.
Maintain a comfortable torso position with relaxed shoulders, light hand pressure and slightly bent elbows. Let the knees follow their natural path without forcing them inwards or outwards.
Choose a cadence and damper setting that suit the intended effort without bouncing on the saddle or rocking excessively. Increase effort gradually while maintaining control.
To finish, reduce effort, stop pedalling and wait until the pedals are stationary before getting off. The flywheel may continue spinning because the BikeErg has a clutch.
  • Pedal smoothly while seated.
  • Keep the pelvis steady.
  • Maintain secure foot contact.
  • Relax the shoulders and grip.
  • Allow a comfortable knee path.
  • Match cadence and damper to the intended effort.
  • Avoid bouncing or excessive rocking.
  • Stop the pedals before dismounting.
Coaching Essentials

Key Coaching Points & Common Errors

Focus on these key coaching cues and avoid the common technical errors that can reduce control, efficiency, and consistency.

01

Key Coaching Points

  • Keep the pelvis steady and pedal smoothly.
  • Relax the shoulders and grip.
  • Choose an effort you can maintain with control.
02

Common Errors

  • Bouncing or rocking excessively on the saddle.
  • Reaching for the pedals or handlebars.
  • Using resistance that makes pedalling uneven.
Important Considerations
There is no single ideal cadence for every person or session. Monitor watts alongside breathing and perceived effort.
Reassess comfort when increasing duration or intensity. Keep machine settings consistent when comparing performance.
Movement Science

Anatomy & Biomechanics

Understand the muscles, joints and movement mechanics involved in the exercise, including how the body creates force, maintains control and completes each repetition.

Anatomy
Quadriceps and gluteus maximus contribute to pedal-force production. Hamstrings coordinate movement across the hip and knee, while calf muscles control the ankle and transfer force to the pedal. Hip flexors help reposition the leg, and trunk muscles support the riding posture.
  • Quadriceps contribute to knee extension.
  • Gluteus maximus contributes to hip extension.
  • Hamstrings coordinate hip and knee actions.
  • Calf muscles assist ankle control and force transfer.
  • Muscle activity changes throughout the pedal cycle.
Biomechanics
The pedals follow a circular path through coordinated hip, knee and ankle movement. The saddle supports the pelvis while the legs drive the air flywheel.
At a fixed damper setting, faster pedalling increases power demand. Different combinations of cadence and resistance change the force required per revolution and the demands on the joints.
  • Hip, knee and ankle actions combine to turn the cranks.
  • Saddle position influences joint movement.
  • Cadence and resistance together determine power demand.
  • The same watts can involve different pedalling forces.
Practical Application

Variations & Programming

Explore useful exercise variations and learn how the movement can be selected, adapted and programmed according to your training goal, experience and individual needs.

Programming
  • Continuous cycling for aerobic endurance.
  • Intervals with easier pedalling or rest between efforts.
  • Easy cycling as part of a warm-up.
Programming Note
Choose duration, intensity and recovery to suit the training goal and current ability. Use sustainable effort for continuous work and repeatable effort for intervals.

Track time or distance, average watts and perceived effort. Progress one variable at a time while maintaining comfortable pedalling.
Workout Application

Training Considerations

Use these guidelines to adapt the exercise to individual needs, experience and tolerance.

Use Caution When
  • Knee, hip or back pain during pedalling.
  • Painful saddle pressure or numbness.
  • Difficulty maintaining foot contact or getting on and off safely.
Possible Modifications
  • Reduce effort or shorten the session.
  • Adjust saddle height and handlebar position.
  • Use another cardio machine if discomfort persists.
Safety Note
Check that saddle and handlebar adjustments are locked before riding.
Keep loose clothing and shoelaces clear of moving parts.
Stop the pedals before dismounting.
Stop for sharp pain, chest pain, dizziness or unusual severe breathlessness.