Cadence/Stroke Rate: Generally, a higher cadence/stroke rate is used on shorter workouts. Lower cadence/stroke rates are for longer workouts. Unless otherwise noted: Indoor Rower: 22-30 strokes per minute (spm). SkiErg: 35-45 pulls per minute (spm). BikeErg: 60-100 revolutions per minute...
Complete a single workout of exactly 4000 meters on the Concept2 BikeErg at your club, gym, school or home July 6-10, 2022. Workouts MUST be set up as a single distance 4000m workout (On a PM5: Select Workout > New Workout > Single Distance > set distance to 4000m). Interval ...
Meters can be completed in several smaller workouts throughout the day or all at once. If completing the meters all at once, you can add 97 meters (for a total of 21,097) and rank it in the Online Rankings as a half-marathon. Learn how to set up a single distance workout on your...