Bike Erg

Set the bike to fit, then hold a smooth cadence for time or distance.

Machine Beginner Quadriceps

How to do Bike Erg

Set the seat so your knee stays slightly bent at the bottom of the pedal stroke.
Keep your hips steady and press through each full turn.
Choose a resistance that lets you maintain the planned cadence without bouncing.

Form fault to watch

Using a seat that is too low. Excess knee bend makes each turn less efficient.

Allena

Train with friends, keep a shared challenge moving, and make your progress visible in Allena.