BikeErg
Technique guide
Set-up
- Set the seat so your knee is slightly bent at the bottom of each pedal stroke.
- Clip in or strap your feet in, and set the damper.
How to do it
- Pedal easily for a few minutes to warm up.
- Ride at the effort or pace prescribed, watching the monitor.
- Ease off for the last minute.
Coaching cues
- Keep your upper body relaxed and your hips still on the seat.
- Use the monitor to hold an even pace.
Common mistakes
- Setting the damper so high that your cadence drops right down.
- Starting much harder than you can keep up.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
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