BIKEERG programme for Crossfit? :)

[Reala]

Hi everyone,

I recently picked up a Bikeerg. My main sport is Crossfit (which I train 5 days a week), but I picked up the Bikeerg after having a go on it and really enjoying the fact I could get my heart-rate up each morning via sprints or long endurance pieces and not fear it quite as much as I do the rower at 5:30am/6:00am.

So far, I've been doing a 45 minute to 60 minute piece twice a week and a 10 x 30 second interval piece twice a week. When I can, I 'borrow' workouts from Instagram that look fun.

However, I'm wondering if any smart people who hangout on these boards might have some programming suggestions for me in terms of building by fitness for crossfit. At the moment, I'm just enjoying the Bikeerg, which is fine, but if there's a programme I could follow to improve my Crossfit then all the better.

Sorry for the kind of cryptic post - I hope it makes sense!

[NavigationHazard]

As a general rule of thumb, distances on the rowing erg equate to twice the distance on the BikeErg. For example, a 2000m piece on the rower is roughly the same grunt-wise as a 4000m piece on the bike. You should be able to take a cross-fit program designed for the rower and simply double all the distances/durations for the BikeErg. You won't work your trunk and arms on the bike the same way you would on the rower, but you'll get pretty much the same cardiovascular effects.

[djwilson]

GARAGEATHLETE membership gives you access to weekly programming for the BikeErg as well as the rower and SkiErg. I use the program for rowing and it has been really good and allows me to do other training (CrossFit/lifting). You can see a 5 day example at the site and you can get a reduced price 1st month to try it out. https://www.garageathletefitness.com/

[johnlvs2run]

Just make your own program.
You can get many suggestions from here on the forum.

Plus there are millions of free training ideas on the internet.
No one should ever pay for any kind of a workout program. Good grief.