4
Getting Started
1. Keep your workouts short and easy at first, to let your body adjust to the new exercise.
2. Gradually increase your cycling time and intensity over the first two weeks. Like any physical activity, if you increase the
volume and intensity too quickly, fail to warm up properly, or use poor technique, you will increase the risk of injury.
WORKOUT INTENSITY
User-Controlled Resistance
• The BikeErg offers you two ways of managing the resistance you feel and the resulting intensity of your workout: the
damper setting and your pedaling cadence. An increase in either one will raise the resistance that you feel, and if you
increase both, the resistance will go up even more quickly.
• You can cycle as hard or as easily as you wish. The BikeErg will not force you to work at any set intensity level. As you put
more effort into your cycling, you will go faster, produce more watts, and burn more calories. All of these outputs will be
measured and displayed by the PM5.
Damper Settings on the Flywheel
The BikeErg features a damper with settings from 1 to 10.
Higher numbers feel more like pedaling in a heavier gear.
Lower numbers feel like pedaling in a lighter gear.
For general fitness and a good aerobic workout, use a
damper setting where you can maintain a cadence in the
range of 60 to 80 rpm.
Drag Factor
The 1–10 damper setting scale is a quick reference for setting
the “gearing.” A more precise way to tune the “gearing”
is by viewing the drag factor, which is a measure of the
air resistance within the flywheel enclosure. To view drag
factor on the PM go to Main Menu > More Options > Display
Drag Factor. The BikeErg offers a drag factor range of
approximately 40 to 210.
Calibration
The BikeErg will prompt you periodically to confirm the calibration, including whenever you program a distance that is part of
our Online World Ranking. The process is simple and the PM5 will guide you through it. To confirm the calibration or start a
full calibration at any other time, press More Options > Utilities > Calibration Utilities.
After moving the BikeErg to a different location, confirm the calibration to ensure accurate results.
ENGLISH
BEFORE YOUR FIRST WORKOUT
WARNING!
Over-exercising may result in serious injury or death. If you feel faint, stop exercising immediately.
Consult your physician. Be sure that it is not dangerous for you to undertake a strenuous exercise program.
For information on using the BikeErg, including training tips, workouts, the free Online Logbook
and more, visit
concept2.com/start
.
