4/6/23 BIKE ERG A Bike Erg workout geared towards the 1KM Sprint World Champs in July. Each Round is to be performed at maximum intensity. Round: 400m 30sec rest 400m 30sec rest 200m Rest 2minutes between rounds. Complete 4 Rounds. We're training above our threshold today, completing 4 x 1KM Rounds, split into 3 stages, enabling us to push beyond our target splits and bank some serious high power time, getting the legs used to pushing more watts at a higher cadence over a longer duration. Work hard! Warm up thoroughly before this session, you can find a Bike, Ski or Row Erg Warm Up in The Engine Room library.