Blog

2024 Concept2 Ambassadors

Concept2 — Mon, 06/17/2024

Concept2 is about more than just the machine—it's the worldwide community that has grown around our ergs. We are excited to introduce our 2024 Concept2 Ambassadors and celebrate the enthusiasm, fresh ideas, and camaraderie they bring to their unique communities. From Olympic athletes, to veterans, to coaches and business owners, to fitness advocates, to cancer and addiction survivors, our ambassadors exemplify what it means to be Powered by Sport and Driven by Community. Check out their bios below and head over to their social media pages to follow their journeys.

Napoleon Winston Griffin II

@luv_sculling

Meet Napoleon. Napoleon is a competitive masters on water rower that uses sport as a way to find solace, while pushing himself to compete at the highest level. As a teacher and cancer survivor, he inspires others who may be facing similar battles to pursue their passions and to overcome obstacles. With these unique experiences, Napoleon exemplifies what it means to be a part of the Concept2 community by fostering connection, belonging, and value within sport.

Marc Howe

@marcvanhowe

Marc is a highly accomplished HYROX athlete, being crowned HYROX Mixed Doubles World Champion with his wife, Lauren Rantala, in 2022. He is an addiction and recovery advocate, having just surpassed four years of sobriety this year, and he says the exercise community is a large reason why he was able to hit this milestone. In his own words, Marc says community is “everything”. He says, “Community is now something that I seek out, and if one doesn’t exist, I will help build one because I know that they can save lives!”

Emily Kramer Throckmorton

@mlekramer_

Emily Kramer Throckmorton is the founder, owner, and head strength and conditioning coach of Kaizen Athletics and their nonprofit organization Kaizen Adaptive Training in Virginia Beach, Virginia. They provide an all-inclusive training facility for individuals with long-term physical or traumatic impairments (visible/invisible) through movement and community. She strives to make fitness training accessible and inclusive for everyone, regardless of ability. As a new mother, community to Emily means being a leader. She says, “Having the ability to bring like-minded individuals together to improve their health and fitness is what community is about.”

Lauren Miller

@l_aurenbeth

Meet Lauren! Currently living in Vermont, Lauren is deeply engrained in the fitness community as the Youth Director of RunVermont, a non-profit running organization. She directly impacts Vermont children by promoting and educating them on the importance of a healthy mind and body. You can also find Lauren teaching cycling classes, personal training at a CrossFit class, out on the mountain bike trails, or playing with her dogs, George and Moonie. She says, “Community means being alongside folks that inspire, educate, motivate and congratulate one another on their journey towards bettering themselves or others.”

Bella Martin

@missbellamartin

Bella is a CrossFit commentator and host. Through this work she travels the world and experiences the global community of the sport. She says, “Community is everything to me. It’s important to me to be involved in many sport communities from CrossFit to running and swimming. I fill my cup by giving my time to others.” When she is not traveling, Bella trains with Mayhem Athlete, which takes up a majority of her time. Outside of the fitness space she enjoys photosynthesizing on the beach and exploring San Diego.

Jillian Crespi

@jiliancrespi

Jillian is a competitive surfer and CrossFitter who loves the outdoors and staying active. She is also a full-time personal trainer and is in school for physical therapy. She loves opportunities to get uncomfortable and push herself. Lately she has been trying to surf bigger waves and push her workouts to help support this. To her, community means encouraging and pushing those around her while sharing knowledge and ideas that benefit everyone to succeed and be better.

Neftali Mendoza

@stumpbjj

Neftali is a Trainer at the Adaptive Training Foundation, a native Texan, and Marine Corps Veteran. After sustaining life threatening medical complications five years ago, Neftali woke from a medically induced coma with his left leg amputated. From that moment he decided to reevaluate his goals, which has led him to work directly with like-minded people who strive to better themselves, despite the challenges they may face. He says, “My community is composed of people with all types of physical and cognitive disabilities. We are empowered by movement and use physical fitness and a little bit of something called sweat equity to prove that we can do anything and defy the impossible.”

Kareem Brinson

@reemie.b

Kareem is a man of many talents and passions as an accomplished DJ of over 20 years, a co-owner of CrossFit Shrewsbury, and a CF-L2 CrossFit Coach. Kareem first got into CrossFit over 10 years ago during his weight loss journey and has since been a contestant on hit NBC TV Show, “Titan Games.” For him, community is everything. He says, “It's happiness, it's togetherness, it's being around like-minded people who are there to uplift and motivate you, that are also there for your energy and vibe you bring to them. Community grows together, gets stronger together, and goes far together.”

Jenna Mastrouni

@justjennafit

Meet Jenna! She is a mother, personal trainer, and yoga instructor. Jenna loves working with clients to help them realize their fitness goals and fall in love with a healthy and happy lifestyle along the way. For her, community is like-minded individuals coming together to build one another up. When she is not with her daughter or working with clients, you can probably find her competing in a Spartan race or checking off an AMRAP of choice.

Giuliana Olmos

@guguolmos

Giuliana Olmos is a professional tennis player, a 2020 Olympian, and is currently playing on the WTA Tour. She graduated as a two-time All-American from the University of Southern California in 2016 and represented Mexico at the 2020 Olympics in Tokyo. Last year she reached a career high of #6 in the world in women’s doubles. She loves using the Concept2 SkiErg for conditioning. For her, “Community means having a group of people around you who are supportive, positive and strive to excel with you or alongside you. Having a supportive community makes a huge difference!”

Introducing the Ergatta Concept2 Connection Kit

Concept2 — Thu, 06/13/2024

“I love the gamification, the milestones, the races, the competitive nature—all on top of a really great full body workout.” - Katie A.

Ergatta recently launched the Concept2 Connection Kit, bringing their game-based rowing platform to the Concept2 RowErg. The Ergatta platform offers thousands of interactive workout options personalized to your fitness level, plus races, team competitions, and scenic rows. Ergatta members also receive personalized form feedback with AI-powered advanced insights and instructional videos.

“At Ergatta, we're dedicated to helping people build lasting fitness habits through games and competition,” said Tom Aulet, Co-Founder and CEO of Ergatta. “The Concept2 Connection Kit represents a significant milestone in this mission by welcoming owners of the classic Concept2 RowErg to our community. We are very excited for them to add game-based zone training and competition to their traditional erg workouts and enhance that achievement-oriented spirit this community thrives on.”

The Concept2 Connection Kit contains a mount and screen that plugs into the back of the Concept2 RowErg Performance Monitor (PM5).

“We’re glad to welcome Ergatta to the Concept2 RowErg,” said David Hart from Concept2’s developer program. “It’s going to be really interesting to see how the community reacts to the opportunity to hook up a dedicated large screen to their rowing machine, while Ergatta’s focus on games and competition brings even more choice to our open platform.”

5 BikeErg Leg Burners in 20 Minutes or Less

Concept2 — Thu, 06/06/2024

Short on time and looking for a challenging and efficient workout? Hop on a Concept2 BikeErg and try one of our favorite 20 minute or less workouts. We love these workouts because they push you both physically and mentally, while also being efficient for a busy schedule. Catch us doing one of these workouts in between work meetings or after putting the kids to bed.

20 Rounds to Freedom

:30 max effort, standing pedaling, damper 10
:30 ‘rest,’ perform 8 alternate jumping lunges
20 rounds total

In the ErgData app, program 30 seconds of work with 30 seconds of rest. Crank that damper all the way up as these are going to be standing sprints. Focus on smooth cyclical motions, and not mashing the pedals. After each 30 second effort on the BikeErg, step off and perform eight total alternating jumping lunges, or four on each side. If you don’t have the explosiveness to jump, do eight walking lunges. Any extra time is rest, but these will get taxing and slow down quickly.

Use Ergdata to Program 20 Rounds to Freedom

Double the Pain

1 min work, 2 min rest
6 rounds total

This 1:2 work to rest ratio should be completed when you truly want and need those two minutes of rest. These are 60 second high efforts. You can complete these as all out with an expected pace decline, or you can pick a target and try to maintain.

Use Ergdata to Program Double the Pain

20 Minute FTP Test

What is FTP? FTP stands for Functional Threshold Power and comes from the cycling world. It is a predictor of the wattage you can hold for an hour, and can help guide watt-based workouts, as this gives you an idea of what you can hold for a longer time domain.

How should you pace yourself? In a 20-minute test, you want to be as steady with pacing as possible. If you know your 5k RowErg pacing, aiming for a similar time or slightly faster may be a good goal. For example, if you can row a 20 minute 5k (202.5 watts), aiming for ~205-210 watts for 20 minutes on the BikeErg may be a good goal. You may be a bit faster or slower than this goal, and you can slow down or speed up as time goes on based on your perceived exertion.

Use our Pace Calculator to convert some previous 500m splits into watts. Most people will benefit from a higher cadence (90-100 rpm) so find a damper setting that allows you to hit your goal wattage at that output before you begin. Your final wattage, multiplied by 0.95, will provide you with your estimated FTP.

Use ErgData to Program 20 Minute FTP Test

Four to the Floor

4 minutes steady (65-75% of FTP) 1 minute fast (120-130% of FTP)

There is no true rest in this workout. Try to return to the 65-75% FTP pace as quickly as possible after the high output one minute efforts. This 20 minute workout will keep your legs and lungs guessing. Don’t go out too fast and save something in the tank for the end. Pro tip: Save time to cool down after your final effort and make this one count.

Use ErgData to Program Four to the Floor

Death by Calories

Starting at 10 Calories, complete the allotted number of Calories in one minute. Your ‘rest’ is whatever time you have left in the minute. Preset this workout as one minute work, no rest under variable interval. Your workout ends when you no longer can complete the Calories in the time domain. You can alter your starting Calories to suit your ability. Try starting at five Calories and working up if 10 feels daunting.

Min 1: 10 Cals
Min 2: 11 Cals
Min 3: 12 Cals
Keep adding a Calorie each minute until you can no longer complete the total Calories in the one minute time allotment.

Can you make it 20 minutes?

Use ErgData to Program Death by Calories

Try the Workout of the Day (and Don't Forget to Stretch!)

Concept2 — Thu, 05/30/2024

Each day we offer our Workout of the Day (WOD) to keep you on track with your training or give you some workout inspiration if you’re stuck on what to do. All these workouts are suitable for your Concept2 RowErg, SkiErg and BikeErg, and can also be done as your on water workout. They offer a variety of workout formats that range in duration from 20–45 minutes. The WOD is also available in our free ErgData app, making it easy to set it up on the Performance Monitor with a single tap.

Before you hit the water or the erg for your next rowing session, it's a good idea to prepare your body with some pre-rowing stretches. Take a few minutes to try out these simple yet effective stretches. Not only will they help prevent injuries, but they also improve flexibility and mobility, setting you up for a successful and enjoyable rowing experience.

Warm up your body a bit by moving lightly for 3–5 minutes before stretching. Once you're ready to begin, remember to relax and be patient, allowing yourself to take deep, full breaths to maximize the effectiveness of each stretch. Keep your stretches static, avoiding any bouncing or abrupt movements. Aim to complete 3–5 repetitions of each for optimal results. When performing pre-workout stretches, hold each stretch for about 10 seconds to prepare your muscles for activity. After your workout, hold post-workout stretches for up to 30 seconds to help with muscle recovery and flexibility.

Incorporate some stretching into your pre- and post-workout routine, and remember to listen to your body and modify the stretches as needed.

A Season of Testing the Comp Blade for Coastal Rowing

Concept2 — Wed, 05/29/2024

Ben Booth cresting a wave.

Ben Booth has shared extensive feedback on the Comp blade for coastal rowing, along with initial impressions of the Skinny Coastal shaft. Here, he reflects on their performance over a full season of club use in 2023, which included numerous camps and beach sprint trials.

Early Season Challenges

Booth says the early 2023 season presented extreme weather conditions. The first two camps experienced high winds, creating an intense testing environment. The first camp took place on a large lake in Cincinnati, Ohio, where winds were so strong that boats turned into tumbleweed if not properly secured. He recounts, "We had a double that was rigged with two sets of Coastal shafts that were getting ready to be secured. Before we could do that, the boat got blown across the beach and water, tipping and dragging, with the oars splayed in all directions getting significant impacts. Remarkably, there were no breakages, which was very impressive."

A similar scenario unfolded at the next camp in Dartmouth, Massachusetts. "Windy, windy, windy,” Booth noted. "Boats were blowing across the sand. The rowing was heavy, and we had to do an internal speed order, going all out. It was essentially like pulling concrete with lead shoes on while going uphill." Despite these harsh conditions, no oars broke, demonstrating their resilience under extreme stress.

Performance Under Strain

Booth observed that the shafts endured hard beach landings, surf launching, and various impacts throughout the season. They were also tested at the World Beach Games trial event in Florida, which featured heavy, dumping surf. Many boats capsized, and those that didn’t were pounded by the surf while being pulled up the beach. "We did break one oar at this event," Booth recalls. "A double flipped in the surf in shallow water, with the boat rolling over the oars. One oar split, but it didn’t snap in two like usually happens with broken oars. Instead, it opened a longitudinal crack but stayed in one piece. This shows these shafts have a lot more overall resilience than a typical shaft."

He highlights that in similar instances with other oars, they often break quickly and thoroughly, but the Coastal Skinny exhibited remarkable durability. "We have been at events where we’ve seen teams using other oars that have gone through numerous oars per event, snapping them on the beach, in surf, and in shallow water. To have one shaft crack over an entire season of high-intensity beach sprint training and racing is very good."

Durability in Coastal Rowing Conditions

Booth says no oars showed any damage from usual coastal rowing situations, which involve heavy boats navigating through heavy waves and enduring random stresses. While they displayed some scuffs and marks, they still looked remarkably good considering their usage. "Overall, I’m happy to report that they are holding up to the demands of coastal rowing and beach sprint training. The new layup seems sufficient and effective. We're going into our second season with these oars, and we’re just as confident with them as when they were new."

Booth’s feedback underscores the robust performance and durability of the Comp blade and Skinny Coastal shaft.

Tracy Falkenthal and Growing Rowing

Concept2 — Wed, 05/22/2024

Tracy Falkenthal

Rowing can be brutal, harsh. The pain of a 2000 meter race, whether it’s on the water or on a rowing machine, is well-recognized. This strength-endurance sport forces the mind and body through lactic acid build-up and muscle fatigue executed at an anaerobic threshold pace. And this goes on for minute after minute.

Being part of the rowing culture can be inspiring, life-changing, welcoming and an avenue to friends for life. Breaking into the rowing culture is not always easy or a given. It is known to be a very traditional sport and, in many countries, it prevails at private schools where white skin dominates.

Tracy Falkenthal came into the sport down a different road than most. She grew up in the smoky jazz bars of California where her mother was a singer. There was no father on the scene and not a lot parenting from her mother. Going into her teenage years, Falkenthal says she was hanging out with what she describes as “horrible, bad people.”

Friends of her mother saw Falkenthal heading down this difficult road in life and invited her to join their rowing group. This gave Falkenthal the courage to join her school rowing program. In a vein similar to Arshay Cooper’s story (see the documentary A Most Beautiful Thing), two white women came into the school cafeteria to recruit for the team.

“I told them, ‘I know rowing, I want to do that’. I loved it,” says Falkenthal. “Up at 5 a.m. taught me routine, discipline. It found me and saved my life.”

This is no small statement. Falkenthal lost her brother at a young age and her mother died of lung cancer at 58. “I never thought I’d live past 25,” says Falkenthal.

Falkenthal’s rowing adventure had begun. An adventure that would take her through varsity rowing at Boston University and on as a masters rower and then coach. At Boston University Falkenthal was the only Black girl on the rowing team. When she goes back to her school, she always checks the wall of rowing photos and says, “Last I saw, I am still the only Black girl on the wall.”

Falkenthal went on to a career in the army and as a firefighter, as well as becoming a competitive bodybuilder and fitness trainer. After retiring as a firefighter, Falkenthal started coaching at the Texas Rowing Center in Austin, Texas. She calls it her most proud achievement and credits the success there to Texas Rowing’s founder Matt Knifton.

“Matt said to me, ‘I need your help. I’m a tall white guy. I go into high schools and that’s what the students see’.” He offered scholarships to athletes of color or those in financial need. “It was a success. Matt and I grew a diversity team in Austin and were able to get a lot of athletes involved.”

Falkenthal says she was aggressive at approaching people on the dock who would come to paddle board on Austin’s Lady Bird Lake. One woman she recruited was Stacey Malone, and Falkenthal says it meant so much to her to be able to sit in a boat with another Black rower. She’s also proud to say Malone is now one of a very small group of Black coaches in the United States. Additionally, Texas Rowing Center varsity mens’ head coach Eric Dilworth is a Black coach she recruited from Detroit.

Falkenthal is all about making rowing approachable for anyone. “I want to create a warm, welcoming environment. Not an elite thing like it still is in schools. I want the sport to stay alive. To do that it needs to represent the entire community. I want to make a change. Who would have ever thought I’d be doing this fancy sport!”

Falkenthal has recently moved after calling Austin home for many years. Living on the outskirts of Austin had become untenable. The political direction, says Falkenthal, had become too much for this woman who has lived through her fair share of discrimination. She is now at her new home in San Diego where rowing continues. Falkenthal coaches juniors at Community Rowing San Diego, bringing in underserved youth from the community.

She’s also coaching the U23 rowers at San Diego Rowing Club and is a personal trainer at ZLAC Rowing Club. Falkenthal races competitively with Endeavor Racing Alliance.

And what about her favorite workout? Falkenthal admits she prefers the Concept2 SkiErg.

"I love 40 seconds on 20 seconds off for three minutes. Then 30 seconds on 30 seconds off for three minutes. After a long 20 minute warm up, I do these sets for 20-30 minutes. It’s so hard. I love that SkiErg!”

A true rowing inspiration.

Juneteenth Challenge 2024

Concept2 — Fri, 05/17/2024

The Concept2 Juneteenth Challenge is a one-day virtual event on June 19 that coincides with Juneteenth, the oldest nationally celebrated commemoration of the ending of slavery in 1865 in the United States. We invite you to join us for the fifth annual Juneteenth Challenge and do a small part to celebrate African American freedoms and achievements.

Here’s how the challenge works: Concept2 pledges to donate $19,000, plus an additional $2 for every person who completes more than 1900 meters on the Concept2 RowErg, SkiErg or BikeErg (3800 meters on the BikeErg), up to a maximum total of $38,000. Last year, the grand total was over $29,000!

Here are the three organizations we’ve chosen to support with this year’s funds:

Unlikely Riders
Mission: Unlikely Riders is mobilizing our community to find healing with the mountains while claiming space in the snow sports industry and culture. Fostering outdoor play is our act of resistance. We are using snow sports as vehicles for radical conversations and movements while acknowledging and reconnecting to the land we ride on. Our work is to encourage all Black, Indigenous, and People of Color to engage in fun, radical joy, and offer support to find healing through the mountains while centering our needs and abilities.

Eyekonz Sports
Our Mission is to empower, educate and motivate the next generation of field hockey and lacrosse Olympians. It is our belief, that through the structure and development of playing field hockey, we will provide our girls and boys with the skill set and development they need in areas such as sportsmanship, healthy lifestyle, teamwork, self-esteem, history of their culture, healthy body image and academic achievement. This will translate into a wholesome productive lifestyle, on and off the field.

Tankproof
Tankproof is an events and education-based 501(c)(3) non-profit organization on a mission to provide equitable access to aquatics and food security to minorities across the US. In 2011, we started with a simple mission to help more kids become confident in the water. Over the last 12 years, we have evolved into a community-led non-profit organization. We don’t just teach kids how to swim. We provide education, life-essential resources, and food security to families in need across the U.S.

It's Easy to Participate!
First, be sure you have a free Concept2 Online Logbook to participate in the Juneteenth Challenge—or any of our motivational challenges, for that matter. It's simple to set up your online logbook. By doing so, you will be opened up to a world of training opportunities like keeping track of your total meters, analyzing your progress, taking part in challenges, and comparing your results against others worldwide.

Next, starting on June 1, sign up for the challenge from your online logbook page. Then on June 19, row, ski or ride 1900 meters on the Concept2 RowErg, SkiErg, or BikeErg (Reminder: BikeErg meters are counted as half when applied to the challenge). Meters can be done all at once in one workout or over several workouts throughout the day. Just be sure to enter them into your online logbook.

Your participation in the Juneteenth Challenge will enable our three 2024 organizations to better serve their missions. We’re excited to provide our support directly to organizations that provide leadership, and act as role models for health and fitness in their communities.

Read about past Juneteenth recipients.

Concept2 Compatible Apps: Try Aviron

Concept2 — Wed, 05/15/2024

Aviron has recently launched their new app, which brings another digital tech choice to Concept2 RowErg users. Thanks to our open platform, the app is readily compatible with the Performance Monitor (PM5).

Aviron’s big selling point for Concept2 users is that they offer a gamified approach to rowing. Their goal is to take the latest research on what makes games fun and use that to make workouts fun and engaging.

"At Aviron, we're committed to revolutionizing fitness by making it enjoyable and accessible to everyone so that you can look forward to your next workout," says Andy Hoang, CEO and Aviron founder. "The launch of the Aviron app represents another milestone in our mission to redefine how people approach workouts. We're thrilled to be able to offer Concept2 users a uniquely entertaining and engaging rowing experience.”

The Aviron app connects with the RowErg via Bluetooth and offers a library that includes scenic rowing, live competition, multiplayer games, coached programs, and more, all in a gamified environment. Users can also view their performance data in real-time, set fitness goals, and track their progress. Future updates may include the ability to connect with the Concept2 Online Logbook.

“It’s great to see Aviron become available for the Concept2 RowErg,” said David Hart from Concept2’s developer program. “Although there are over 50 apps available to use with the RowErg, Aviron brings something new to the table, with its focus on gamification and a wide range of play options. We’re excited to see how the Concept2 community reacts to it.”

The Aviron app is compatible with iOS devices and is available to download for free on the Apple App Store, or choose a subscription plan for unlimited content per user.

It's Time to Learn to Row!

Concept2 — Fri, 05/10/2024

National Learn to Row Day kicks off this year on Saturday, June 1, with the theme of "A Seat in the Boat for Everyone." Rowing clubs across the United States are encouraged to welcome and celebrate newcomers to our sport via this annual Learn to Row Day tradition. Best of all, it's FREE!

National Learn to Row Day is co-sponsored by USRowing and Concept2. The event is a community outreach day geared to educate and inspire all ages about the amazing sport of rowing. The day plays an important role in the overall growth of the sport by bringing visibility and attention to rowing within local communities. USRowing provides Learn to Row Day information and resources including a poster, graphics, social media ideas and other event planning tips for a successful, safe event.

“We’re proud to be long-time sponsors of National Learn to Row Day and hope that this first time rowing experience can translate to a lifelong love of the sport. We hope that everyone has a great experience on the water enjoying something new,” says Concept2's Judy Geer.

This year, individuals who complete the Opening the Boathouse Doors course on USRowing’s The Launch before June 1, will be entered in a prize drawing to win a Concept2 RowErg. Anyone who is a current USRowing member can access The Launch through their membership portal.

Check out USRowing for complete details, including where to find a participating club near you.

Join Us for the 2024 BikeErg World Sprints

Concept2 — Wed, 05/08/2024

The Concept2 BikeErg World Sprints are back this year and set to take place July 10–14, 2024! This is a virtual race that can take place anywhere in the world. All you need is a BikeErg to participate. This year, clubs and gyms that enter results for 20 or more members will be entered into a raffle for a FREE BikeErg. (Void where prohibited)

What are the BikeErg World Sprints?

Simply complete a single workout of exactly 1000 meters on the Concept2 BikeErg, July 10–14. This can be done at home, at the gym, or at a club or school. Be sure to use our free app ErgData for automatic upload of your results, or submit your results manually to the Concept2 Online Logbook by July 15, 21:00 GMT (17:00 EST).

If you wish to host BikeErg Sprints event and encourage your members to participate for your change to win a free BikeErg, see the BikeErg Sprints challenge page for more details. There are eight different age categories for men and women. All are encouraged to participate!

Tools to Prepare for the BikeErg World Sprints

Follow our BikeErg World Sprints 8-week training plan and feel prepared and ready to go come July! We just made it that much easier to follow with self-programming ErgData workouts, too!

Use our pace calculator to train, and know exactly what your goal tempo should be for your effort.

Get Your BikeErg Ready

Be sure to calibrate your BikeErg before the effort if your Performance Monitor (PM5) asks you to. If the calibration is not verified before the effort, it will not count.

Adjust your BikeErg fit to best suit you. Follow our fit guide for adjusting the handlebars and saddle to your liking.

Use ErgData to seamlessly upload your results to the Online Logbook. Be sure to complete your effort between July 10–14 for it to count.

Program your monitor for a single 1000-meter effort. It’s simple and easy to do! From the Main Menu go to: Select Workout > New Workout > Single Distance > and then set the distance to 1000 meters. If the effort is anything less or more than 1000m, it will be ineligible to be counted towards the BikeErg World Sprints.

Most importantly, have fun! Challenge yourself to go after a new PR and see where you stack up against others around the world.

Consult a physician before performing any exercise program. By voluntarily undertaking any exercise, including the programs involved in this challenge, you assume the risk of any resulting injury.