Bike Erg Sprint Intervals
Quick Information
Category
Conditioning
Difficulty
Beginner
Equipment
Cardio Machine
Primary muscle group
Quadriceps, Gluteus Maximus
Secondary muscle groups
Hamstrings, Gastrocnemius, Soleus
Movement pattern
Cyclical Lower Body Sprint
Training goal
Conditioning
Sport
General Athletic Development, Sprinting, MMA, Boxing, Football, Hockey
Overview
Purpose. Develop anaerobic power and repeated-sprint ability without ground-contact stress.
How it fits the system. A beginner-level cyclical lower body sprint entry in the Conditioning section, programmed to develop conditioning. Related work in the library: Battle Rope Lateral Waves and Battle Rope Slams.
Primary muscles
Quadriceps, Gluteus Maximus
Secondary muscles
Hamstrings, Gastrocnemius, Soleus
Movement pattern
Cyclical Lower Body Sprint
Equipment
Cardio Machine
Difficulty
Beginner
How to Perform
- Warm up for five minutes at an easy pace.
- Sprint maximally for 10–20 seconds.
- Recover with easy pedalling or complete rest for 2–4 minutes.
- Repeat for the prescribed number of efforts and cool down.
Coaching Cues
- "Maximal from the first pedal stroke."
- "Sit tall, drive with the legs."
- "If power drops more than 10 percent, stop the set."
Common Mistakes
- Reducing rest so the efforts become capacity work.
- Pacing the sprints.
Progressions & Regressions
Progressions
Add efforts, or extend the sprint to 30 seconds for capacity work.
Regressions
Reduce sprint duration to 8 seconds and extend rest.
When to Use It
When to use
Return-to-running phases, in-season conditioning and injury-limited athletes.
When not to use
Knee pain under high pedal load.
Programming
6–10 efforts of 10–20 seconds, 2–4 minutes rest.
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