Ergometer workout plan

Ergometer workout plan – Optimize your cardio workout

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The ergometer is one of your favorite machines but you don’t know exactly how to train with it? In this article we will briefly show you how to properly train with the ergometer. We will also put together an ergometer workout plan for you. Due to the frequently installed heart rate monitors, you can then adjust the workout plan to suit yourself.

Adjusting the ergometer correctly

Adjustment is the first important task in our ergometer workout plan. This is how you prevent injuries. It is therefore important to adjust the saddle to the correct height. To do this, sit on the saddle. Your heel should touch the pedal and your leg should be stretched

Ergometer workout plan for beginners

How often should I train?

If you are a beginner, you should make sure that your body gets used to the new load slowly. Therefore we recommend you to train 2-3 times a week for about 30 minutes. If you want to do something every day, then you should not always train for 30 minutes at a time.

How intense should the training be?

Here it is also true that you should slowly introduce your body to the new load. To start directly with a HIIT workout is not sensible. Until then, however, there is a formula that calculates your training intensity.
For men: maximum pulse = 214 – 0.5 * age – 0.11 * weight (kg)
For women: maximum pulse = 210 – 0,5 * age – 0,11 * weight (kg)
The result shows you your maximum heart rate up to which you can train.

Training start

In any case, don’t forget to ease yourself in at the beginning of your workout. This means that you should start with a low heart rate for about 5 minutes to prepare your body for the upcoming load. After the 5 minutes you can then train up to your calculated maximum heart rate. At the end of your workout, you should then follow up with a cool down phase. This helps to lower your heart rate again and allows for a better exit from the workout.

Ergometer workout plan – an example

Training scope

Our ergometer workout plan covers four weeks. The individual weeks then differ in training frequency and intensity.

Week 1

In the first week you start with 2 training days. Between the training days there should be a break of 2 days. You train with a pulse of 50% of your maximum pulse for 15 minutes. But don’t forget the warm-up and warm-down phases. These are not part of the 15 minutes training time.

Week 2

In the second week you train the same way as in the first week. Make sure you have two days off between workouts so your muscles can recover. Even if you feel fit on a day off, the body is working to regenerate your muscles.

Week 3

In the third week you try to train more intensively. This means on the one hand that you train on three days. There should only be one day off between the training days. On the other hand, it means that you increase the training time to 20 minutes. Since you are now training more intensively you have to pay attention to your training pulse. Try not to let it rise above 50%.

Week 4

In order to make an increase to your third week in the fourth week, we change your training pulse in this week. We will increase it to 55% of your maximum heart rate. After the 4th week you can also start with HIIT training. In order to train a better basic endurance we recommend you further training weeks in which you increase your training pulse again and again a little bit.